Beef, Bean and Lentil Stew
Calories 553 (22% from fat)
Fat 13 gram
Saturated Fat 5.4 gram
Trans Fat 0 gram
Cholesterol 79 mg.
Sodium 798 mg.
Carb. 67 gram
Fiber 13 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 43 gram
Ingredients
1 Tbsp. olive oil
10 cloves (10 tsp.) garlic, minced
1 can (6 oz.) tomato paste
1 1/4 pounds 93% lean ground beef
1/2 tsp. coarse salt
1 tsp. black pepper, ground
1 tsp. red chili flakes (Optional for Heat)
1 Tbsp. Italian seasoning
1 tsp. basil
1 can (15.5 oz.) reduced sodium cannellini beans (white kidney beans) (NOT DRAINED)
2 cups vodka sauce
(We used Classico Vodka Sauce Pasta Sauce.)
1 can (15 oz.) lentils (NOT DRAINED)
16 oz. beef bone broth
1 cup water
14.5 oz. protein pasta
(We used Barilla Protein + Rigatoni.)
1/2 cup fat free plain Greek yogurt
1/2 cup (about 50 grams) parmesan cheese, shredded or grated
(We used a Parmesan & Romano blend.)
1/4 cup fresh cilantro, chopped
Ground beef, cannellini beans, and lentils deliver serious protein, while vodka sauce, bone broth, and parmesan make it taste way more indulgent than it is. Stir in a little Greek yogurt at the end and you've got a creamy, hearty weeknight meal.
1. Heat a large pot or very large pan over medium-high heat.
2. Put the olive oil, garlic and tomato in the pan and mix together, cooking for about 3 minutes.
3. Add the ground beef to the pan, mix together and keep stirring until fully browned, about 5-7 minutes.
4. Stir in the salt, pepper, chili flakes, Italian seasoning, basil, cannellini beans, vodka sauce and lentils. Mix together.
5. Stir in the bone broth and water. Bring everything to a light simmer.
6. Add in the protein pasta. Reduce heat to low, cover and cook for 20 minutes, stirring every 5 minutes or so.
7. Remove the lid and cook an additional 5 minutes.
8. Stir in the cilantro, yogurt and parmesan. Cook an additional 2 minutes and serve.
Yield: 7 Servings, About 1 3/4 Cups Per Serving
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2 minutes. Stir and microwave on high again for 45 more seconds. Keep the container open a little to allow steam to escape.
