Ground Beef Veggie Stew

 

• Total Time

  Prep/Total Time: 30 min.
• 
  

  Makes

  6 servings (about 1-3/4 quart)

Ingredients

• 1 pound lean ground beef (90% lean)
• 1 tablespoon olive oil
• 1 small yellow summer squash, chopped
• 1 small zucchini, chopped
• 1 small sweet red pepper, chopped
• 2 cans (15 ounces each) diced tomatoes
• 1 cup water
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 3 tablespoons minced fresh cilantro
• Reduced-fat sour cream, optional

Directions

• In a large saucepan, cook beef over medium-high heat, breaking into crumbles, until no longer pink, 5-7 minutes; drain. Remove from pan; set aside.
• In the same saucepan, add oil, squash, zucchini and red pepper; cook and stir until vegetables are crisp-tender, 5-7 minutes. Add beef, tomatoes, water, salt and pepper; bring to a boil. Reduce to a simmer; cook, stirring occasionally, until vegetables are tender, 5-8 minutes. Stir in cilantro to serve. If desired, top with sour cream.

Test Kitchen tips

This dish is a cross between a brothy soup and a chunky stew. It's hearty but feels super fresh with all the veggies.

If you're not a fan of cilantro, add some parsley. Chopped fresh chives would also make a flavorful addition.

Nutrition Facts

1-1/4 cups: 180 calories, 9g fat (3g saturated fat), 47mg cholesterol, 663mg sodium, 9g carbohydrate (6g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.