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

African Chick Pea Stew

This is a great meal for vegetarians!

*Courtesy of Corinna, a DSP member.

Ingredients
1 can chick peas
1 1/2 lbs uncooked sweet potato diced
1 can diced tomatoes (low sodium or no salt added)
1 (6 oz.) can tomato paste
1 1/2 cups water
1 cup carrots, sliced
Spice paste (recipe below)

Spice Paste Ingredients
4 cloves garlic
1 tsp Celtic Sea Salt
2 tsp sweet parprika
1 tsp cumin
1 tsp cracked black pepper
1/2 tsp ground ginger
1/2 tsp ground allspice
1 tbsp extra virgin olive oil

Spice Paste Directions

1. Blend all spice paste ingredients in a blender or mini food processor until a thick paste forms.
2. Add water one teaspoon at a time if necessary.

Directions

1. Combine all ingredients in a large skillet and simmer until vegetables are tender.
2. Serve with brown rice or quinoa. Delicious!

*Looking for something different? Add 2-3 tablespoons of raw peanut butter.