1/22/14

Dietitian’s Top Pick: Tri-Tip Roast Plus a Recipe for Green Chili Stew



Cold days and warm soups/stews seem to go so well together.  This recipe has warmed my friends and family many times over the years. I actually obtained this recipe when I was a teenager (which was just a few years ago –wink, wink) from my friend’s mom. I remember going over to their house. It was so cold outside and she served up this delicious stew!  I had to have the recipe and she was generous enough to share it with me! This is a great recipe in which to use today’s Dietitian’s Top Pick, Tri-Tip Roast.  It has a NuVal score of 34.  The roast comes from the bottom of the sirloin and is considered a lean cut of beef.  

Here’s a look at what 3 oz. can provide:
155 calories, 23 g protein,  7.1 g fat (2.6 g saturated fat), 66 mg cholesterol 54% RDA for B12, 33% RDA for B6, 48% RDA for Selenium, 1.4 mg Iron (17% RDA for men, 7% RDA for women).

So, thank you, Ms. T., for this recipe and for the many times it has warmed those to whom I serve it! I think of you fondly every time I make it!  To the rest of you, may you also enjoy this warm meal!    
 
Here’s the ingredients I used: Beef, canned fire-roasted tomatoes, potatoes, onion, roasted green chilies, garlic powder, chili powder, salt and pepper. 


 
Place your diced onions and green chilies in a large pot; add your seasonings.


 
Add the beef (or chicken, if you prefer), tomatoes and water.  Stir it all together.  Simmer for 1 ½ hours, then add potatoes and cook until potatoes and beef are tender.

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Serve and enjoy!


 
Recipe:
 

Green Chili Stew

2 lbs. beef roast or 4-6 chicken breasts, cubed into 1-inch pieces
1 medium onion, diced
6 potatoes, cubed
½ cup diced, roasted Hatch green chili OR 4 oz can diced green chilies
2 Tbsp. garlic powder
1-3 Tbsp. red chili powder
1 ½ tsp. salt
1 tsp. pepper

1.       Combine all ingredients in a slow cooker.  Add water to cover (4-6 cups).
2.       Cook on high for 4-5 hours or low for 6-8 hours. 
3.       Come home to a wonderful smell and enjoy your stew!
OR
1.       Combine all ingredients, except potatoes, in a large stew pot.  Add water to cover (4-6 cups). 
2.       Bring to a boil, then reduce to a simmer and cook for 1 ½ hours; then add potatoes and cook for an additional 20-30 minutes, until potatoes are done.
3.       Serve and enjoy!



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