Beef Stew with Poblanos, Tomatillos, and Potatoes

Health score
40%
Beef Stew with Poblanos, Tomatillos, and Potatoes
45 min.
8
448kcal

Suggestions

Ingredients

  • pounds beef stew meat lean cut into bite-sized pieces
  • 12 ounce pale mexican beer (such as Corona)
  • 0.5 teaspoon pepper black freshly ground
  • 1.5 ounces flour all-purpose
  •  garlic cloves minced
  • cup bell pepper green chopped ( 1 medium)
  • 1.5 teaspoons ground cumin 
  • 14 ounce less-sodium beef broth canned
  • tablespoon olive oil divided
  • cups onion chopped
  • tablespoon oregano fresh chopped
  •  poblano chiles 
  • ounces queso fresco crumbled
  • teaspoon salt divided
  • 28 ounce tomatillos crushed drained canned
  • cups water 
  • cups potatoes white cubed peeled (1-inch) ( 2 pounds)

Equipment

  • bowl
  • frying pan
  • baking sheet
  • ladle
  • aluminum foil
  • broiler
  • ziploc bags
  • dutch oven

Directions

  1. Preheat broiler.
  2. Place poblano chiles on a foil-lined baking sheet; broil 10 minutes or until blackened and charred, turning chiles occasionally.
  3. Place in a heavy-duty zip-top plastic bag; seal.
  4. Let stand 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes. Chop chiles; set aside.
  5. Heat 1 teaspoon oil in a large Dutch oven over medium-high heat.
  6. Add onion; saut 10 minutes or until onion is tender and golden brown. Spoon onion into a large bowl.
  7. Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess.
  8. Heat remaining 2 teaspoons oil in pan over medium-high heat.
  9. Add half of beef mixture; sprinkle with 1/4 teaspoon salt. Cook 6 minutes, browning on all sides.
  10. Add browned beef to onion. Repeat procedure with remaining beef mixture and 1/4 teaspoon salt.
  11. Add beer to pan, scraping pan to loosen browned bits.
  12. Add chopped chiles, 2 cups water, pepper, oregano, cumin, garlic, tomatillos, and beef broth; bring to a simmer. Stir in the beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.
  13. Stir in potato. Simmer, uncovered, 50 minutes or until beef and potato are very tender and sauce is thick, stirring occasionally. Stir in remaining 1/2 teaspoon salt and black pepper. Ladle 1 1/3 cups stew into each of 8 bowls; sprinkle each serving with 1 1/2 tablespoons cheese.
  14. Garnish with cilantro, if desired.

Nutrition Facts

Calories448kcal
Protein31.23%
Fat23.26%
Carbs45.51%

Properties

Glycemic Index
39.78
Glycemic Load
27.44
Inflammation Score
-9
Nutrition Score
32.460435105407%

Flavonoids

Catechin
0.16mg
Epicatechin
0.03mg
Apigenin
0.01mg
Luteolin
2.29mg
Isorhamnetin
2mg
Kaempferol
2.06mg
Myricetin
0.06mg
Quercetin
10.48mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:447.53kcal
22.38%
Fat:11.38g
17.5%
Saturated Fat:3.8g
23.72%
Carbohydrates:50.08g
16.69%
Net Carbohydrates:42.26g
15.37%
Sugar:8.46g
9.4%
Cholesterol:77.64mg
25.88%
Sodium:545.66mg
23.72%
Alcohol:1.66g
100%
Alcohol %:0.32%
100%
Protein:34.37g
68.73%
Vitamin C:89.16mg
108.08%
Vitamin B6:1.54mg
77.11%
Vitamin B3:12.24mg
61.22%
Selenium:37.12µg
53.03%
Potassium:1698.14mg
48.52%
Phosphorus:463.98mg
46.4%
Zinc:5.97mg
39.77%
Vitamin B12:2.29µg
38.08%
Manganese:0.69mg
34.45%
Fiber:7.82g
31.27%
Iron:5.4mg
30.01%
Magnesium:107.42mg
26.85%
Vitamin B1:0.39mg
26.23%
Copper:0.47mg
23.36%
Vitamin K:23.82µg
22.68%
Vitamin B2:0.36mg
21.16%
Folate:77.15µg
19.29%
Calcium:146.56mg
14.66%
Vitamin B5:1.37mg
13.65%
Vitamin E:1.35mg
8.97%
Vitamin A:398.42IU
7.97%
Vitamin D:0.29µg
1.91%
Source:My Recipes