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Site Map 1 | Site Map 2 | Site Map 3 | Site Map 4 Healthy Harvest Stew Recipe1 pound of lean beef (any of the following work nicely: round steak/cubed steak/stew chunks) 1/2 cup of finely chopped onion + 1 clove of minced garlic (garlic is optional) 2 cans of beef broth (or use 6 bullion cubes dissolved in 4 cups of boiling water) 1 medium sized can of undrained diced tomatoes 1 cups of peeled cubed pumpkin (sweet potatoes also work well) 1 cup of peeled acorn, butternut or hubbard squash 1 cup of peeled potatoes 1/2 teaspoon of pumpkin pie spice 1/2 teaspoon of chili powder 1 bay leaf add salt & pepper to meet your personal taste cooking spray additional beef bullion cubes if a more beefy flavor is desired 3 tablespoons of flour OR cornstarch dissolved in water Trim off all visible fat from the meat and cut into 1 inch chunks. Spray a pan with cooking spray, add meat and cook until browned. Add onion & garlic, salt & pepper and cook until onions are 'clear'. Remove and drain on paper towels to remove any excess fats that cooked from the meat. Return to pan and add chili powder and pumpkin pie spice. Quickly add tomatoes, broth and the bay leave and bring to a boil. Cover and reduce heat and allow stew to simmer for 1 hour, or until meat is tender. Add pumpkin, squash and potato and cover pan. Allow to simmer for an additional hour. Remove from heat and take out the bay leaf. Return to medium heat. Pour thickening mix (flour/water OR cornstarch/water) into the stew and stir constantly until thick. Servings: about 10 at 225 calories per serving size (1 cup)
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