This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.

Nutrition Facts

Serving Size3 ounces of beef with 1 cup vegetables
Total Fat15 g
Total Carbohydrate21 g
Protein27 g

Servings and Times


Ingredients and Preparation

Lean beef or turkey breast cut into cubes1 pound
Whole wheat flour
Salt (optional)¼ teaspoon
Pepper¼ teaspoon
Cumin¼ teaspoon
Olive oil1½ tablespoons
Garlic, minced2 cloves
Medium onions, sliced2
Celery, sliced2 stalks
Medium red/green bell pepper, sliced1
Medium tomato, finely minced1
Beef or turkey broth, fat removed5 cups
Small potatoes, peeled and cubed5
Small carrots12
Green peas1¼ cups
  1. Directions
  2. Preheat oven to 375°F.
  3. Mix the whole wheat flour with salt, pepper, and cumin, and roll the beef or turkey cubes in the mixture. Shake off excess flour.
  4. In a large skillet, heat the olive oil over medium-high heat. Add the beef or turkey cubes and sauté until nicely brown, about 7-10 minutes.
  5. Place the beef or turkey in an ovenproof casserole.
  6. Add minced garlic, onions, celery, and peppers to the skillet and cook until vegetables are tender, about 5 minutes.
  7. Stir in the tomato and broth. Bring to a boil and pour over the turkey or beef pieces. Cover the casserole tightly and bake for 1 hour at 375°F.
  8. Remove from the oven and stir in the potatoes, carrots, and peas. Bake for another 20-25 minutes, or until tender.