Vegetable-Beef Stew in Pumpkinseed Sauce Recipe

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Vegetable-Beef Stew in Pumpkinseed Sauce

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Ingredients:

Serving

2 tbsp roasted salted pumpkinseed kernels
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground allspice
1/4 tsp ground cloves
1/4 tsp ground cinnamon
1/4 tsp salt
1/4 tsp black pepper
2 tsp vegetable oil, divided
1 (8-oz) boneless sirloin steak, cut into 1-inch cubes
1 cup chopped onion
1/2 cup chopped red bell pepper
2 tsp finely chopped seeded pickled jalapeno pepper
1 1/2 cups (1/4-inch- thick) slices carrot
1 1/2 cups canned crushed tomatoes, undrained
2 tbsp molasses
1 (14 1/4-oz) can low-salt beef broth
1 1/2 cups (2-inch) cut green beans
2 cups thinly sliced kale or spinach

Directions:

Cook pumpkinseeds in a Dutch oven over medium-high heat 3 minutes or until kernels are toasted and begin to pop. Remove from heat, and cool. Place kernels in a spice or coffee grinder; process until finely ground.
Combine cumin and next 6 ingredients (cumin through black pepper) in a small bowl. Heat 1 teaspoon oil in pan over medium-high heat. Add beef; sauté for 3 minutes or until browned. Remove beef from pan.
Add 1 teaspoon oil to pan. Add the onion, bell pepper, and jalapeño; sauté 4 minutes. Add ground kernels and cumin mixture to pan; cook 1 minute. Stir in beef, carrot, tomatoes, molasses, and broth; bring to a boil. Partially cover, reduce heat, and simmer 15 minutes. Add beans; partially cover, and simmer 30 minutes or until meat is tender. Stir in kale; cook 4 minutes or until kale wilts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	84.54 Kcal (354 kJ)
Calories from fat	22.01 Kcal
		% Daily Value*
Total Fat	2.45g	4%
Cholesterol	3.21mg	1%
Sodium	152.47mg	6%
Potassium	437.61mg	9%
Total Carbs	14.1g	5%
Sugars	8.92g	36%
Dietary Fiber	1.78g	7%
Protein	2.85g	6%
Vitamin C	51.9mg	86%
Vitamin A	0.8mg	26%
Iron	7.7mg	43%
Calcium	70.9mg	7%

Amount Per 100 g
Calories	59.45 Kcal (249 kJ)
Calories from fat	15.48 Kcal
		% Daily Value*
Total Fat	1.72g	4%
Cholesterol	2.26mg	1%
Sodium	107.21mg	6%
Potassium	307.71mg	9%
Total Carbs	9.91g	5%
Sugars	6.27g	36%
Dietary Fiber	1.25g	7%
Protein	2g	6%
Vitamin C	36.5mg	86%
Vitamin A	0.5mg	26%
Iron	5.4mg	43%
Calcium	49.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

1.5

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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