Italian Beef and Vegetable Skillet Stew

Italian Beef and Vegetable Skillet Stew
Italian Beef and Vegetable Skillet Stew

Prep Time: 25 minutes

Cook Time: 35 minutes

Total Time: 1 hour

Category: Meat Recipes

Cuisine: American

Italian Beef and Vegetable Skillet Stew

Italian Beef and Vegetable Skillet Stew  Recipe – Per serving:     340 calories (21% calories from fat), 8 g total fat (3.3 g saturated fat), 30 g protein, 38 g carbohydrates, 6 g dietary fiber, 62 mg cholesterol, 293 mg sodium

Ingredients

  • 4 ounces (120 g) elbow macaroni
  • 1 12-ounce package (360 g) Beef and Onion Mix (recipe above), defrosted
  • 1 14 1/2-ounce (4111 g) canned no-salt-added tomatoes, drained
  • 1 3-ounce (90 g) can tomato paste
  • 1 cup (240 ml) reduced-sodium vegetable juice
  • 1 teaspoon dried fresh basil
  • 1 teaspoon crushed dried oregano
  • 1 16-ounce (480 g) bag frozen chopped spinach
  • salt (optional)
  • freshly ground pepper
  • 6 tablespoons (45 g) shredded skim milk mozzarella cheese
  • thinly sliced scallions for garnish, optional

Instructions

  1. Bring a pot of water to a rapid boil. Add the macaroni and cook according to package direction to al dente, about 10 minutes.
  2. Meanwhile, place the Beef and Onion Mix in a heavy nonstick skillet over medium heat. Coarsely the tomatoes and add to the meat mixture along with their juice. Stir in the tomato paste, vegetable juice, basil, and oregano. Lower the heat, cover, and simmer for 5 minutes. Stir in the spinach. Cook, uncovered, until the spinach is just wilted, stirring frequently.
  3. Drain the cooked macaroni and stir into the meat vegetable mixture. Cover and continue to simmer for another 5 minutes. Taste and adjust the seasonings, adding salt (if using) and pepper to taste. Sprinkle with the cheese. Cover and continue to cook until the cheese melts, about 3 minutes.
  4. Serve, garnished with scallions (if using).

Notes

Diabetic exchanges:     3 very low-fat protein, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable)

Nutrition Facts

Italian Beef and Vegetable Skillet Stew

Serves 6

Amount Per Serving
Calories 340
% Daily Value*
Total Fat 8 12.3%
Saturated Fat 3.3 16.5%
Trans Fat
Cholesterol 62 20.7%
Sodium 293 12.2%
Total Carbohydrate 38 12.7%
Dietary Fiber 6 24%
Sugars
Protein 30
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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