- Prepare the ingredients.
- Make stew.
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