Tex-Mex Stew

Health score
17%
Tex-Mex Stew
26 min.
6
303kcal

Suggestions

Ingredients

  • 15.5 ounce black beans drained and rinsed canned
  • 0.3 teaspoon cayenne pepper 
  • 11 ounce corn nibblets drained canned
  • tablespoons flour all-purpose
  • 4.3 ounce chiles diced green
  • tablespoon ground cumin 
  • 1.5 pounds ground beef lean
  • packet onion soup mix 
  • 0.5 teaspoon oregano dried
  • cup pasilla peppers sweet green red frozen chopped
  • 0.5 teaspoon salt 
  • 0.3 cup water 
  • 2.3 cups water 

Equipment

  • pot
  • wooden spoon

Directions

  1. Brown beef in a 5 to 6 quart deep pot over medium-high heat, about 5 minutes, breaking up meat with wooden spoon but leaving some large pieces.
  2. Add frozen chopped peppers, beans, corn, chiles, soup mix, 2 cups water, cumin, salt, oregano and cayenne. Simmer, covered, 10 minutes. Stir 1/4 cup water into flour in small cup until smooth. Stir into stew; cook until thickened, about 1 minute.

Nutrition Facts

Calories303kcal
Protein41.67%
Fat21.11%
Carbs37.22%

Properties

Glycemic Index
21.17
Glycemic Load
1.48
Inflammation Score
-6
Nutrition Score
20.466086791909%

Flavonoids

Luteolin
1.17mg
Kaempferol
0.01mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:302.73kcal
15.14%
Fat:7.01g
10.79%
Saturated Fat:2.77g
17.32%
Carbohydrates:27.82g
9.27%
Net Carbohydrates:21.3g
7.74%
Sugar:0.95g
1.06%
Cholesterol:70.31mg
23.44%
Sodium:1257.17mg
54.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.15g
62.29%
Zinc:6.52mg
43.47%
Vitamin B12:2.54µg
42.34%
Vitamin B3:7.64mg
38.21%
Vitamin C:30.07mg
36.44%
Phosphorus:354.36mg
35.44%
Selenium:21.99µg
31.42%
Vitamin B6:0.61mg
30.63%
Iron:5.49mg
30.49%
Fiber:6.52g
26.09%
Potassium:816.8mg
23.34%
Folate:83.9µg
20.98%
Vitamin B2:0.33mg
19.22%
Magnesium:69.36mg
17.34%
Manganese:0.35mg
17.33%
Copper:0.31mg
15.68%
Vitamin B1:0.22mg
14.54%
Vitamin B5:0.97mg
9.74%
Calcium:71.67mg
7.17%
Vitamin A:171.32IU
3.43%
Vitamin E:0.51mg
3.39%
Vitamin K:3.44µg
3.27%