Nov 012003
 
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Recipes

1

2

3

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6

Servings

6

12

18

24

30

36

Ingredients
Master Beef Cube Mix

5 C.

10 C.

15 C.

20 C.

25 C.

30 C.

Potatoes, diced

5

10

15

20

25

30

Diced carrots

2-1/2 C.

5 C.

7-1/2 C.

10 C.

12-1/2 C.

15 C.

Onion, thinly sliced

1

2

3

4

5

6

Chopped celery

1/2 C.

1 C.

1-1/2 C.

2 C.

2-1/2 C.

3 C.

Canned mushrooms

4 oz.

8 oz.

12 oz.

16 oz.

20 oz.

24 oz.

Beef or vegetable broth

1/2 C.

1 C.

1-1/2 C.

2 C.

2-1/2 C.

3 C.

Assembly Directions:
Combine potatoes and carrots in a large saucepan. Add just enough water to cover vegetables. Cook 12-15 minutes until tender. In a small saucepan, cook onion and celery in broth until slightly tender. Use just enough broth to keep the vegetables from sticking. Add mushrooms and sauté two more minutes. (In microwave, steam onion and celery in covered container with small amount of water or broth until soft. Add mushrooms and steam an additional two minutes.) Drain liquid from potatoes and carrots. Add vegetables to potatoes and carrots. Stir in beef cube mix.

Freezing Directions:
Cool stew and pour it into freezer bags or rigid containers. Leave about 1/2’’ space at top of rigid containers. Seal, label and freeze.

Serving Directions:
Thaw beef stew. Simmer about 15-20 minutes until heated through.

Nutritional Info: Cowboy Stew
Per Serving: 474 Calories; 19g Fat (35.5% calories from fat); 40g Protein; 36g Carbohydrate; 5g Dietary Fiber; 86mg Cholesterol; 716mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 4-1/2 Lean Meat; 1-1/2 Vegetable; 1/2 Non-Fat Milk; 2 Fat.

Nutritional Info: Cowboy Stew – Lite
Replace Master Beef Cube Mix with Master Beef Cube Mix Lite.
Per Serving: 401 Calories; 10g Fat (21.8% calories from fat); 40g Protein; 38g Carbohydrate; 5g Dietary Fiber; 81mg Cholesterol; 629mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 4-1/2 Lean Meat; 1-1/2 Vegetable; 1/2 Non-Fat Milk.

Carol Santee

Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.

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