Doctor's Review: Medicine on the Move

August 18, 2017

© Ben Fink

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South of the border beef

This hearty slow-cooker stew features traditional Southwestern ingredients and spices for lots of low-sodium flavour.

This hearty slow-cooker stew features traditional Southwestern ingredients and spices for lots of low-sodium flavour. Although the ingredients list is long, the preparation steps aren’t difficult.

cooking spray

½ c. (125 ml) water

3 tbsp. (45 ml) plus 1/3 c. (90 ml) all-purpose flour

3 medium garlic cloves, minced

1 tsp. (5 ml) chili powder

¾ tsp. (3.75 ml) ground cumin

¼ tsp. (1.25 ml) dried oregano, crumbled

¼ tsp. (1.25 ml) salt

1 tbsp. (15 ml) salt-free Southwest chipotle seasoning blend, other salt-free smoky, spicy seasoning blend or smoked paprika

2 lb. (1 kg) extra-lean beef stew cubes, visible fat discarded

2 tsp. (10 ml) olive oil

¾ c. (180 ml) onion, chopped

1 14.5-oz. (about 450-g) can no-salt-added diced tomatoes, undrained

1 4-oz. (125-g) can chopped green chilies, undrained

4 oz. (125-g) dried whole-wheat noodles

1 tbsp. (15 ml) salt-free all-purpose seasoning blend

1 tbsp. (15 ml) plus 1 tsp. (5 ml) Parmesan cheese, shredded or grated

¼ c. (60 ml) fresh cilantro, snipped

1 tbsp. (15 ml) plus 1 tsp. (5 ml) green onions, finely chopped

Lightly spray a 3- to 4-quart (3- to 4-L) slow cooker with cooking spray.

In a small bowl, combine the water, 3 tablespoons (15 ml) flour, garlic, chili powder, cumin, oregano and salt. Set aside.

In a large resealable plastic bag, combine the chipotle seasoning blend and the remaining ⅓ cup (90 ml) flour. Add the beef cubes. Seal the bag and shake to coat the beef.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Add the onion and beef cubes, reserving any remaining flour mixture. Cook for 8 to 10 minutes, or until the meat is browned, stirring frequently. Transfer to the slow cooker.

Stir in the tomatoes with liquid, green chilies with liquid and reserved flour mixture. Cook, covered, on low for 6 to 8 hours or on high for 4 hours, or until the beef is tender.

Shortly before serving, prepare the noodles using the package directions, adding the all-purpose seasoning blend and omitting the salt and oil. Drain well.

Stir the Parmesan into the noodles.

Transfer 2½ cups (625 ml) of the beef mixture to an airtight container and refrigerate for use within three to four days. Serve the remaining 3 cups (750 ml) over the noodles. Garnish with the cilantro and green onions. Serves 4 (¾ c./180 ml beef mixture and ¾ c./180 ml noodles per serving).

Nutrition tip: Buy a lean cut sirloin or top round and cut it into bite-size cubes yourself. You’ll know what you’re getting and may actually save time since you won’t have small bits of fat to trim from small cubes of meat.

This article was accurate when it was published. Please confirm rates and details directly with the companies in question.

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