SALSA FRESCA
Makes 2 servings
Each serving equals one 5 A Day servings
Ingredients
2 lbs extra lean ground beef
1 lb hot lean Italian sausage
1½ cups onion (diced large)
1½ cups green pepper (diced large)
1 cup celery (diced large)
1 Tbsp jalapeno pepper (minced)
2 Tbsp garlic (minced)
3 Tbsp chili powder
1 Tbsp cumin
1 Tbsp dried oregano
1 tsp cayenne pepper
6 ozs low sodium tomato paste
4 cups salt-free beef stock
3 cups fresh tomatoes (diced large)
15 ozs low sodium tomato sauce
2 cups zucchini (diced large)
2 cups yellow squash (diced large)
1½ cups low sodium dark red kidney beans (canned)
1½ cups low sodium black beans (canned)
salt and black pepper to taste
Directions
This meal can be cooked in a crock pot (add all ingredients and cook for on low for 1 hour or longer).
Brown ground beef and sausage in a large pot, remove grease and add onions, peppers, celery, jalapeno, and garlic. Saute over a medium heat for about 5 minutes. Add dry spices and continue to cook for 2–3 more minutes.
Add tomato paste, beef stock, tomato sauce, and fresh tomatoes and simmer on low heat for 1 hour, stirring frequently.
Add beans, zucchini and squash and cook for 20 more minutes. Season with salt and pepper and serve.
Nutritional analysis per serving:
Calories 396, Protein 43g, Fat 12g, Calories From Fat 27%, Cholesterol 94mg, Carbohydrates 34g, Fiber 10g, Sodium 400mg.
Source: Wegmans
|
