Thursday, January 01, 2004
10 servings, approximately 1 1/3 cup each
Nonstick cooking spray
1 1/2 pounds venison steak, cut into bite size pieces (can substitute lean beef)
1 onion, diced
1 green pepper diced
4 cloves garlic, minced
1/2 cup diced serrano peppers
2 large tomatoes, chopped
1 can (14 ounces) reduced sodium beef broth
1 can (15 ounces) low sodium tomato sauce
2 tablespoons fresh basil
1 tablespoon brown sugar
1 tablespoon Worcestershire sauce
2 bay leaves
1 can (16 ounces) kidney beans
1 can black eyed peas with jalapenos
1 cup frozen corn
1. In a Dutch oven sprayed with nonstick cooking spray brown meat on all sides. Add onion, green pepper, garlic and peppers, cook until onion is clear.
2. Add tomato, broth, sauce, basil, sugar, Worcestershire sauce and bay leaves. Cover partially and simmer approximately 35-45 minutes.
3. Add beans and corn and simmer an additional 15-20 minutes.
4. Remove bay leaves. Salt and pepper to taste.
Nutrition Facts:
200 calories, 22g carbohydrate, 23g protein, 2.5g fat, 0.8g saturated fat, 58mg cholesterol, 5.5g dietary fiber, 321mg sodium
Adapted recipe by Rachel Cly, RD, LD - Email questions to: