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Three Sisters Stew

Three Sisters Stew in a bowl
Makes: 6 Servings

This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick-cooking oats.

Ingredients

  • 1/2 pound ground beef
  • 1 cup onions, diced
  • 3 cups water
  • 3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained)
  • 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained)
  • 1 can (15 ounces) low-sodium tomato sauce
  • 1/2 cup frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained)
  • 1/2 cup yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced)
  • 1/2 cup green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained)
  • 1/2 can (about 8 ounces) low-sodium kidney beans, drained
  • 1/2 can (about 8 ounces) low-sodium black beans
  • 1/4 cup quick cooking oats
  • 2 cloves garlic, finely chopped
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt

Directions

  1. In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes. Drain fat.
  2. In a large pot, combine cooked ground beef, water, and red potatoes.
  3. Bring the pot to a boil and cook for 15 minutes.
  4. Add all the other ingredients to the pot and bring to a boil. Lower heat and simmer for about 25 minutes.

Notes

Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 °F, as measured with a food thermometer.

See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site.

Learn more about:

Source:

A Harvest of Recipes with USDA Foods
USDA Food Distribution Program on Indian Reservations
Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation, Get Fresh! Nutrition Education Program

Nutrition Information

Serving Size: 1 1/4 cup
Nutrients Amount
Total Calories 231
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 22 mg
Sodium 236 mg
Carbohydrates 37 g
Dietary Fiber 8 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 64 mg
Iron 4 mg
Potassium 1050 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 231
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 22 mg
Carbohydrates 37 g
Dietary Fiber 8 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 64 mg
Potassium 1050 mg
Sodium 236 mg
Copper 0 mg
Iron 4 mg
Magnesium 76 mg
Phosphorus 247 mg
Selenium 8 mg
Zinc 3 mg
Vitamins
Vitamin A 28 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.7 mcg
Vitamin C 27 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 8 mcg
Folate 74 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 69 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 ounces
Vegetables 1 3/4 cups
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