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Recipe: Beef Ragu with Tomatoes and Olives
Servings: 4
Preparation Time: 10 min.
Cooking Time: 50 min.
 
Ingredients:
  • 1 Tbs. olive oil
  • 1 Lbs. boneless beef chuck steak, cut into 1-0/1 inch cubes
  • 2 tsp. tarragon, or 2 Tbs. fresh
  • 2 cup Italian style peeled tomatoes, coarsely chopped
  • 1 tsp. orange zest, minced
  • 3/4 cup dry white wine or chicken stock
  • 1/2 cup pitted green or black olives
  • 1 Tbs. parsley, minced
Cooking Directions:
Heat oil in a large heavy nonstick skillet over medium high heat. Saute beef 3-4 minutes per side or until golden brown. Add tarragon, tomatoes, orange zest and wine. Reduce heat to low. Cover and stew 45-50 minutes or until meat is done. If stew becomes too thick, add a little water. Season with salt and pepper to taste. Stir in olives and sprinkle with parsley just before serving.
 
Per Serving: calories 403, fat 28.5g, calories from fat 64%, protein 24.6g, cholesterol 84.4mg, dietary fiber 1.5g

Nutrients Exchanges
Calories 403 Milk Exchanges 0.0
Protein 24.6g Vegetable Exchanges 1.1
Carbohydrates 6.4g Fruit Exchanges 0.0
Dietary Fiber 1.5g Bread Exchanges 0.0
Sugar 3.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 28.5g Lean Meat Exchanges 3.3
Saturated Fat 10.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 15.6g Fat Exchanges 4.3
Poly-unsaturated Fat 2.1g
% Calories from Fat 64%    
Cholesterol 84.4mg
Sodium 657.2mg
Vitamins Minerals
Vitamin A 85.8IU Calcium 70.6mg
Thiamin (B1) 1.3mg Copper 0.4mg
Riboflavin (B2) 0.8mg Iron 4.0mg
Niacin (B3) 3.9mg Magnesium 42.3mg
Vitamin B6 1.4mg Manganese 0.6mg
Vitamin B12 2.5mcg Phosphorus 219.4mg
Vitamin C 19.4mg Potassium 548.0mg
Vitamin E 2.3IU Selenium 24.0mcg
Folate 21.0mcg Sodium 657.2mg
Pantothenic Acid 0.6mg Zinc 6.4mg