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Three Sisters Stew

Three Sisters Stew

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Three Sisters Stew
Makes: 6 Servings
Total Cost: $$$$

This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick cooking oats. Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation Get Fresh! Program.

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 vegetarian 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 degrees F, as measured with a food thermometer.

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

Source:

A Harvest of Recipes with USDA Foods
USDA Food Distribution Program on Indian Reservations

Nutrition Information

Serving Size: 1 1/4 cup
Nutrients Amount
Total Calories 298
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 26 mg
Sodium 321 mg
Carbohydrates 48 g
Dietary Fiber 9 g
Total Sugars 7 g
Added Sugars included 5 g
Protein 17 g
Vitamin D 0 mcg
Calcium 71 mg
Iron 3 mg
Potassium 933 mg
N/A - data is not available
Nutrients Amount
Total Calories 298
Total Fat 6 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 26 mg
Carbohydrates 48 g
Dietary Fiber 9 g
Total Sugars 7 g
Added Sugars included 5 g
Protein 17 g
Minerals
Calcium 71 mg
Potassium 933 mg
Sodium 321 mg
Copper 335 mcg
Iron 3 mg
Magnesium 71 mg
Phosphorus 235 mg
Selenium 9 mcg
Zinc 3 mg
Vitamins
Vitamin A 43 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0.9 mg
Vitamin C 18 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 18 mcg
Folate 72 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 6 mg
Choline 69 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/2 cups
Protein Foods 2 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025