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Cajun BBQ Stew
 
RecipeBeef Cuts
Cajun BBQ Stew
Spicy beef stew with red beans and bell peppers, served on top of rice and sprinkled with green onions.
Yield: 24 servings
INGREDIENTSQUANTITYDIRECTIONS
  
1. In braising pan toss 3 pounds of the beef in 1/4 cup hot oil over high heat until lightly browned. Remove and reserve. Repeat with remaining beef and oil.
Beef for Stewing, cubed 1-1/2 inches (IMPS/NAMP 135A)6 pounds
Vegetable oil1/2 cup
  
2. In same pan heat oil over medium heat. Add onions, celery, bell peppers and garlic; cook and stir 5 minutes. Add broth, water, beans, bay leaves, thyme, oregano, pepper sauce, salt, cayenne pepper and black pepper.

Bring to a boil, reduce heat, cover and simmer 1 hour, stirring occasionally.

3. Add beef to pan; simmer 2 hours. Keep hot.
Vegetable oil1/2 cup
Onions, chopped2 1/2 pounds
Celery, chopped12 ounces
Green bell pepper, chopped12 ounces
Garlic, chopped1 ounce
Canned beef broth10 cups
Water6 cups
Dried red beans2 pounds
Whole bay leaves5
Dried thyme2 tablespoons
Dried oregano2 tablespoons
Hot pepper sauce2 teaspoons
Salt2 teaspoons
Cayenne pepper1 teaspoon
Ground black pepper1 teaspoon
  
4. For each serving: Plate #8 scoop (1/2 cup) rice; top with 1 cup stew. Sprinkle with 1/2 ounce green onions. Accompany with corn muffin.
Cooked rice, hot3 quarts
Green onions, sliced12 ounces


Nutrition information per serving: 486 calories; 16 g fat (3 g saturated fat; 8 g monounsaturated fat); 55 mg cholesterol; 421 mg sodium; 53 g carbohydrate; 8 g fiber; 31 g protein; 8.6 mg niacin; 0.6 mg vitamin B6; 1.7 mcg vitamin B12; 5.6 mg iron; 30.6 mcg selenium; 5.8 mg zinc; 104.5 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.
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