One-pot meal of Meatball, Beer and Potato Stew freezes well

Fennel-flavored meatballs, apples and beer combine to make this quick casserole/soup. The beer adds an intriguing depth of flavor. This is a simple one-pot meal where all of the ingredients are placed in a large pot and left to cook on their own.

This dinner will freeze well. If you have time, make double and save half for another quick meal.

Helpful hints:

• Any type of beer can be used. The alcohol burns off in the cooking.
• When using dried spices, make sure the bottle is no more than 6 months old.
• Diced fresh onions and green bell pepper can be found in the produce section of the supermarket.
• Fresh sliced apples can be found in the produce section of the supermarket.

Countdown:

• Prepare the ingredients.
• Make stew.

Shopping list:

To buy: 1/2 pound ground beef 95 percent lean, 1 jar fennel seeds, 1 8-ounce can beer, 1 bottle dried thyme, 1 large can sweet potatoes*, 1 container fresh diced onion, 1 container fresh diced green bell pepper, 1 bag fresh sliced granny smith apples and 2 large tomatoes

Staples: Olive oil, fat-free, low-sodium chicken broth, salt and black peppercorns

*Look for canned sweet potatoes containing per cup: 212 calories, 1 fat, 50 g carbohydrate, 76 mg sodium.

Meatball, Beer and Potato Stew

1/2 tablespoon fennel seeds

1/2 pound ground beef 95 percent lean

Salt and freshly ground black pepper

2 teaspoons olive oil

1 cup fresh diced onion

1 cup fresh diced green bell pepper

1 cup fresh sliced apples

3 cups tomatoes, sliced

8 ounces beer

1 cup fat-free, low-sodium chicken broth

1 teaspoon dried thyme

1 cup rinsed and drained canned sweet potatoes (1/2 pound)*

Mix fennel seeds into ground beef. Add salt and pepper to taste. Make into 1 to 2-inch meatballs (about 8 meatballs). Heat olive oil in a large nonstick casserole over medium-high heat. Add meatballs, onion and green pepper and sauté 5 minutes, turning meatballs over several times to brown on all sides. Add the apple, tomatoes, beer, chicken broth and thyme. Bring to simmer, cover with a lid, and simmer gently 5 minutes. Add potatoes and simmer 2 minutes. Makes 2 servings.

Nutritional analysis per serving: 498 calories (calories from fat, 107), 32.3 g protein, 61.4 g carbohydrate, 11.4 g dietary fiber, 11.9 g total fat (3.5 g saturated fat), 6 g monounsaturated fat, 144 mg cholesterol, 424 mg sodium, 24.3 g sugars

Exchanges: 2 starch, 1/2 fruit, 2 vegetable, 1/2 carbohydrate, 4 lean meat, 1 fat