Three Sisters stew

Enjoy this easy to make stew.  The “three sisters” are beans, corn and squash.  You can rotate this stew into your regular meal pattern and serve through the cold winter months.  Try substituting the beef for other meats like elk or chicken and using winter squash varieties such as pumpkin or butternut in place of or in addition to zucchini and yellow squash.

 

Ingredients:

16 oz. stew meat, cubed

2 Tablespoon oil (olive, canola…)

One medium carrot, sliced

One celery stalk, chopped

One onion, chopped

Two small zucchinis, sliced

Two small yellow squash, sliced

15oz. can pinto beans, low sodium

1 cup frozen corn

12oz. low sodium V-8

12oz. low sodium beef or chicken broth

One bay leaf

1 teaspoon salt

1 teaspoon pepper

(Optional to try:  One parsnip, turnip or rutabaga, chopped)

 

Directions:

1. Place oil in a skillet over medium heat, brown meat, turning as needed, for 8-10 minutes
2. Meanwhile, in a large pot add all other ingredients and bring to a boil
3. Turn down heat to simmer
4. Add stew meat and cook covered for 30 minutes (or until veggies are tender)
5. Remove bay leaf, serve and enjoy!

 

Serving size: 4-6 servings, 1-1 ½ cups each

Nutrition facts per serving:

400 Calories, 18 g Fat, 27 g Carbohydrates, 8 g Dietary Fiber, 36 g Protein, 600 mg Sodium

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