Diet Stew
A flavorful, low-calorie stew combining lean beef and fresh vegetables with tropical mango, perfect for a light, nutritious meal full of vibrant flavors and textures.
Ingredients
Instructions
- Brown and drain the lean ground beef.
- Add all ingredients except Worcestershire sauce to the pot.
- Simmer until the vegetables are tender and the flavors meld, about 20-30 minutes.
- Stir in Worcestershire sauce and cook for an additional 2-3 minutes before serving.
Tips & Substitutions
For a healthier twist, you can substitute the lean ground beef with ground turkey or a plant-based meat alternative. If fresh tomatoes are available, use them instead of canned for a fresher flavor. Garlic powder can be used in place of garlic salt if needed, and feel free to add other vegetables like bell peppers or zucchini for added nutrition. This stew can be customized to suit your taste preferences.
Serving Suggestions
Serve the Diet Stew hot with a side of crusty whole-grain bread or over a bed of brown rice for a complete meal. It pairs beautifully with Dorothy Waddington'S Stuffed Peppers for a delightful dinner spread. Adding a sprinkle of fresh herbs like parsley or cilantro can enhance the flavors. This dish is perfect for meal prep and can be enjoyed throughout the week.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm in a pot over medium heat, stirring occasionally, until heated through. You can also microwave individual portions for about 2-3 minutes, checking to ensure it's evenly heated. This stew can also be frozen for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Diet Stew contains roughly 1539 calories, with 66g protein, 172g carbohydrates, and 68g fat. It is an excellent source of vitamin A (333% of the Daily Value), protein (132% of the Daily Value), and dietary fiber (104% of the Daily Value). Note that it is relatively high in sodium, at 1448mg per serving (63% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this stew in a slow cooker?
Yes, you can easily adapt this recipe for a slow cooker. Brown the ground beef first, then add all ingredients except the Worcestershire sauce to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in the Worcestershire sauce just before serving.
What can I use instead of Chinese vegetables?
If you don't have Chinese vegetables on hand, you can substitute with a mix of your favorite frozen vegetables or use fresh ones like bell peppers, snap peas, or broccoli. Adjust the cooking time accordingly to ensure all vegetables are tender.
Is this stew suitable for freezing?
Absolutely! This Diet Stew freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. When ready to eat, thaw overnight in the refrigerator and reheat on the stovetop or microwave.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).