Mediterranean Stew with Olives and Oranges
This hearty beef stew boasts the flavors of Greece. Serve over couscous for a complete meal.
Prep Time:
20 mins
Total Time:
2 hrs 20 mins
Servings:
Makes 6 servings.
Ingredients
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1 tablespoon cooking oil
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1-1/2 pounds lean boneless beef, cut into cubes
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1 medium onion, chopped (1/2 cup)
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3 cloves garlic, minced
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1 cup chicken or beef broth
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1 7-1/2-ounce can tomatoes, cut up (1 cup)
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1 red sweet pepper, seeded, roasted,* and coarsely chopped (1/3 cup)
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1/4 cup imported Greek olives, pitted and cut up
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2 teaspoons finely shredded orange peel
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1-1/2 teaspoons dried Italian seasoning, crushed
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2 medium yellow summer squash, halved lengthwise and sliced
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3 oranges, peeled and sectioned
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Pepper to taste
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3 cups hot cooked couscous or orzo
Directions
1.
Heat oil in a Dutch oven. Brown meat, half at a time, in hot oil. Return all meat to pan along with onion and garlic. Cook and stir for 1 minute. Add broth, undrained tomatoes, roasted pepper, olives, orange peel, and Italian seasoning. Cover and bake in a 350 degree F oven for 1-1/2 hours, or cook on range-top over low heat for 1-1/4 hours.
2.
Add squash and bake 30 minutes more or simmer 15 minutes more or until meat is tender. Just before serving, add oranges and season to taste with pepper. Serve with hot cooked couscous or orzo. Makes 6 servings.
Note
To roast pepper, cut pepper in half and remove stem, seeds, and membranes; place cut side down on foil-lined cookie sheet. Bake in 400 degree F oven for 20 minutes or until skins are charred. Wrap in the foil and let stand 20 minutes. Peel peppers.
Nutrition information
Calories 338, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 72 mg, Sodium 271 mg, Carbohydrate 31 g, Fiber 6 g, Protein 33 g. Daily Values: Vitamin A 13%, Vitamin C 76%, Calcium 0%, Iron 24%. Exchanges: Vegetable .5, Starch 1.5, Medium-Fat Meat 4, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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