Aromatic Beef Stew With Butternut Squash

from SELF

Serves 4

INGREDIENTS

2 tablespoons olive oil
1 pound stew beef, cut into cubes
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon peeled and minced fresh ginger
1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups)
1 can (14.5 oz) no-salt-added diced tomatoes
1 can (8 oz) no-salt-added tomato sauce
1 1/2 cups low-sodium beef broth
1 1/2 teaspoons ground cumin
1 teaspoon cinnamon
1/2 teaspoon red pepper flakes
3 cups cooked whole-wheat couscous
1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
4 teaspoons minced fresh parsley


PREPARATION

1. Heat oil in a 4-qt saucepan over medium-high heat. 
2. Add beef and cook until browned on all sides, about 5 minutes. 
3. Transfer meat to a plate, leaving juices in saucepan. 
4. Add onion; cook, stirring, until translucent, about 6 minutes. 
5. Add garlic and ginger; cook, stirring, 1 minute more. 
6. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. 
7. Bring to a boil; reduce heat to low. 
8. Cover; simmer until beef is tender, 30 to 35 minutes. 
9. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.

THE SKINNY
480 calories per bowl, 13 g fat (3 g saturated), 56 g carbs, 8 g fiber, 34 g protein