Preparation time
20 minutes
Ready in
2 hr 50 min
Cooking Time: 30 minutes
Simmering Time: 2 hours or
Slow-Cooker Time: 7 hours on Low
Makes
Serves 6 to 8
Ingredients
3 tbsp (45 mL) vegetable oil
2 Ontario Onions, chopped
2 cloves Ontario Garlic, minced
1 each Ontario Greenhouse Yellow and Orange Sweet Pepper, chopped
1/4 cup (50 mL) all-purpose flour
1 tbsp (15 mL) chipotle chili or regular chili powder
1 tbsp (15 mL) ground cumin
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 lb (1 kg) Ontario Stewing Beef, cut into 1-inch (2.5 cm) cubes
1 can (28 oz/796 mL) diced tomatoes with liquid
2 cans (19 oz/540 mL) black beans, drained and rinsed
Instructions
In large skillet, heat 1 tbsp (15 mL) of the oil over medium heat. Cook onions, garlic and peppers until lightly softened, about 8 minutes. Transfer to Dutch oven or slow-cooker.
Meanwhile, in plastic bag, combine flour, chili powder, cumin, salt and pepper. Toss beef in flour mixture until evenly coated.
Heat 1 tbsp (15 mL) of the oil in same skillet. Cook beef, in batches, over medium-high heat until browned on all sides, about 5 to 7 minutes per batch, adding more oil as needed. Add to vegetables in Dutch oven or slow-cooker.
Add tomatoes to skillet, stirring up any brown bits and bring to boil. Pour over beef and vegetables in Dutch oven or slow-cooker.
Dutch oven: Cover and bring to boil, reduce heat and simmer until beef is tender, about 1-1/2 hours. Add beans and simmer 30 minutes.
Slow-cooker: Cover and cook on Low until beef is tender, about 6 hours. Add beans and cook on Low for 1 hour.
Nutritional Information
1 Serving (When recipe serves 8):
Protein: 27 grams
Fat: 11 grams
Carbohydrate: 26 grams
Calories: 318
Fibre: 5 grams
Sodium: 430 mg