Three Sisters Stew
This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick-cooking oats.
- 6 Servings
- $3.00 - $5.99
Three Sisters Stew
This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick-cooking oats.
- 6 Servings
- $3.00 - $5.99
Ingredients
- 1/2 pound ground beef
- 1 cup onions, diced
- 3 cups water
- 3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained)
- 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained)
- 1 can (15 ounces) low-sodium tomato sauce
- 1/2 cup frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained)
- 1/2 cup yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced)
- 1/2 cup green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained)
- 1/2 can (about 8 ounces) low-sodium kidney beans, drained
- 1/2 can (about 8 ounces) low-sodium black beans
- 1/4 cup quick cooking oats
- 2 cloves garlic, finely chopped
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
Steps
1
In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes. Drain fat.
2
In a large pot, combine cooked ground beef, water, and red potatoes.
3
Bring the pot to a boil and cook for 15 minutes.
4
Add all the other ingredients to the pot and bring to a boil. Lower heat and simmer for about 25 minutes.
Ingredients
Serving Size: 1 1/4 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 298 |
| Total Fat | 6 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 26 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 9 g |
| Total Sugars | 7 g |
| Added Sugars included | 5 g |
| Protein | 17 g |
| Minerals | |
| Calcium | 71 mg |
| Potassium | 933 mg |
| Sodium | 321 mg |
| Copper | 335 mcg |
| Iron | 3 mg |
| Magnesium | 71 mg |
| Phosphorus | 235 mg |
| Selenium | 9 mcg |
| Zinc | 3 mg |
| Vitamins | |
| Vitamin A | 43 mcg RAE |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.9 mg |
| Vitamin C | 18 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 18 mcg |
| Folate | 72 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 69 mg |
Source:
- A Harvest of Recipes with USDA Foods
- USDA Food Distribution Program on Indian Reservations
- Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation, Get Fresh! Nutrition Education Program