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Three-Sisters-Stew fixed-1

Three Sisters Stew

Prep Time: 30 minutes
Serves: 6

Ingredients:

  • ½ pound ground beef
  • 1 cup onions , diced
  • 3 cups water
  • 3 cups red potatoes, cubed (or 1½ 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
  • ½ cup frozen corn kernels (or ¼ can, about 4 ounces, low-sodium whole kernel corn , drained)
  • ½ cup yellow squash , diced (or ¼ can, about 4 ounces, low-sodium sweet potatoes , drained and diced)
  • ½ cup green squash, diced (or ¼ can, about 4 ounces, low-sodium carrots , drained)
  • ½ can (about 8 ounces) low-sodium kidney beans , drained
  • ½ can (about 8 ounces) low-sodium vegetarian beans
  • ¼ cup quick cooking oats
  • 2 cloves garlic, finely chopped
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt

Directions:

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. Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 degrees F, as measured with a food thermometer.

Nutritional Information:

Calories:
Carbohydrates:
Total Fat:
Cholesterol:
Saturated Fat:
Dietary Fiber:
% of Calories from Fat:
%Sodium:
Protein:

Editor’s Note: This recipe is reposted with permission by the U.S. Department of Agriculture. For additional healthy recipes and cooking tips visit: choosemyplate.gov

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