Sunday, June 21, 2009

(42) Beef Carnitas

Back in the kitchen! Last week was a week of sloppy joes, pizza, and tacos! This week, I have real menus planned! YAY!! Tonight I made these carnitas tacos and black bean salad. FANTASTIC! I hope you will try them!

Beef Carnitas

This simple recipe, which uses inexpensive beef stew meat, garnered our highest rating for great flavor and versatility. To freeze the carnitas, wrap them tightly in heavy-duty plastic wrap or foil, and place in a zip-top plastic freezer bag; they will keep in the freezer for up to three months.

Yield: 4 cups (serving size: 1/2 cup)
Source: Cooking Light Magazine, September 2006

Cooking spray
1 cup chopped onion
3 garlic cloves, crushed
2 pounds beef stew meat, trimmed and cut into 1-inch pieces
1 cup less-sodium beef broth
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon crushed red pepper
1 large unpeeled orange wedge

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 4 minutes or until tender. Add garlic; sauté 1 minute. Add beef; sauté 5 minutes or until beef is browned on all sides. Stir in broth, sugar, salt, and pepper; nestle orange section into beef mixture. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Remove and discard orange. Continue simmering, uncovered, 8 minutes or until liquid almost evaporates, stirring frequently.

Nutritional Information
Calories: 180 (40% from fat), Fat: 8g (sat 3g,mono 3.4g,poly 0.3g), Protein: 22.2g, Carbohydrate: 3.5g, Fiber: 0.4g, Cholesterol: 71mg, Iron: 2.5mg, Sodium: 320mg, Calcium: 16mg

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