American · Dinner
Kentucky Burgoo (Low-Calorie)
Kentucky Burgoo is a lean beef sirloin stew simmered with potato, corn, lima beans, okra, cabbage and tomato in smoky low-sodium broth. Worcestershire and cayenne provide depth, with the vegetables and meat melding into a thick, spoonable bowl after slow cooking.
$4
20 minsPrep
90 minsCook
110 minsTotal
MediumLevel
Nutrition per serving
392Calories
49.9gProtein
8.9gFat
30.5gCarbs
8.6gSugar
6gFiber
654mgSodium
135mgChol
2.7gSat Fat
892mgPotassium
68mgCalcium
3.2mgIron
1.1mcgVitamin B12
18mgVitamin C
low-calorie
protein-rich
gluten-free-adaptable
egg-free
high-fiber
low-calorie
Instructions
1
Trim the beef sirloin of visible fat and cube it. Dice the onion, potato, okra and cabbage so everything cooks evenly.
2
Heat olive oil in a heavy pot over medium-high and brown the beef cubes 4 minutes in one layer until deeply crusted on all sides.
3
Add onion and cook 3 minutes over medium, then pour in beef stock, Worcestershire, canned tomatoes, cayenne and smoked paprika. Simmer covered over low heat 45 minutes until beef is fork-tender.
4
Stir in potato, corn, lima beans, okra and cabbage. Simmer uncovered over low heat 30 minutes until potato is soft and stew has thickened.
5
Season with black pepper, ladle into a warm bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g beef sirloin
- 2 tsp2 tsp olive oil
- 1 cup120g onion
- 5.2 oz150g potato
- 2.8 oz80g corn kernels
- 2.8 oz80g lima beans
- 2.8 oz80g okra
- 5.2 oz150g canned tomatoes
- 2.8 oz80g cabbage
- 3 cups720ml beef stock, low sodium
- 4 tsp4 tsp Worcestershire sauce
- 2 pinch2 pinch cayenne
- 1/2 tsp1/2 tsp smoked paprika
- black pepper to taste
