*  Exported from  MasterCook  *
 
                  BRAZILIAN BLACK BEAN AND BEEF CASSEROLE
 
 Recipe By     : 
 Serving Size  : 8    Preparation Time :0:00
 Categories    : Casseroles
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1                    Stalk celery, chopped fine
    2                    Carrots, chopped fine
    2                    Onions, chopped fine
    3                    Cloves of garlic, minced
    1                    Small bell pepper, chopped
                         Fine
      1/2   ts           Grated orange zest
   14 1/2   oz           No-Salt-Added stewed
                         Tomatoes
    1       lb           Lean stew beef, cut into
                         1/2″ cubes
    4       c            Cooked or drained and rinsed
                         Canned black beans
 
   1.  Spray a medium-large pot with cooking spray and saute celery, carrots,
       onions, garlic, and bell pepper.  Cover and simmer gently for 5
       minutes, stirring every now and then to make sure vegetables are not
       sticking.
   2.  Add orange zest and tomatoes, along with meat.  Cover and simmer for
       30 minutes, stirring occasionally.  Add black beans and simmer,
       uncovered, for 15-30 minutes more, until stew is nice and thick.
       Season to taste with pepper.
   Nutritional Analysis (per serving): Calories 172, fat 1.619g, sodium
         242mg, cholesterol 15.6mg
   ~--
  
 
 
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