West Indian Rum Stew Recipe

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Ingredients:

Serving

4 cups onions, chopped
1 bay leaf
2 lbs stew meat, cubes 3/4-inch
2 tsp fresh garlic, pressed
1 tsp fresh ground black pepper
1 tbsp sugar
1 green pepper , cut into julienne 1/4-inch x 2-inch
1 red pepper , cut into julienne 1/4-inch x 2-inch
1 yellow pepper , cut into julienne 1/4-inch x 2-inch
2 fresh tomatoes, chopped
1 cup water
1/3 cup tomato paste
1 tsp tabasco sauce
1 tsp cantonese sauce
1/3 cup stuffed olives
1/4 cup meyer's dark rum

Directions:

In a large casserole place all ingredients in layers.
Combine sauce ingredients.
Pour mixture on ingredients in pan; cover and heat in 325°F oven for 1 hour to 1-1/2 hours or until meat is done and veggies are soft.
Just before serving or storing add and mix in olives and rum.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	196.62 Kcal (823 kJ)
Calories from fat	59.64 Kcal
		% Daily Value*
Total Fat	6.63g	10%
Cholesterol	57.14mg	19%
Sodium	203.39mg	8%
Potassium	534.98mg	11%
Total Carbs	11.89g	4%
Sugars	5.63g	23%
Dietary Fiber	2.73g	11%
Protein	20.73g	41%
Vitamin C	70.3mg	117%
Iron	1.2mg	7%
Calcium	40.8mg	4%

Amount Per 100 g
Calories	77.95 Kcal (326 kJ)
Calories from fat	23.64 Kcal
		% Daily Value*
Total Fat	2.63g	10%
Cholesterol	22.65mg	19%
Sodium	80.63mg	8%
Potassium	212.09mg	11%
Total Carbs	4.71g	4%
Sugars	2.23g	23%
Dietary Fiber	1.08g	11%
Protein	8.22g	41%
Vitamin C	27.9mg	117%
Iron	0.5mg	7%
Calcium	16.2mg	4%

* 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

Weightwatchers Points

3.9

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium

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