Ground Beef Veggie Stew


1 pound lean ground beef (90% lean)
1 tablespoon olive oil
1 small yellow summer squash, chopped
1 small zucchini, chopped
1 small sweet red pepper, chopped
2 cans (15 ounces each) diced tomatoes
1 cup water
1 teaspoon salt
1/4 teaspoon pepper
3 tablespoons minced fresh cilantro
Reduced-fat sour cream, optional


1In a large saucepan, cook beef over medium-high heat until no longer pink, 5 to 7 minutes, breaking into crumbles; drain. Remove from pan; set aside.
2In the same saucepan, add oil, squash, zucchini and red pepper; cook and stir until crisp-tender, 5 to 7 minutes. Add beef, tomatoes, water, salt and pepper; bring to a boil. Reduce to a simmer; cook, stirring occasionally, until vegetables are tender, 5 to 8 minutes. Stir in cilantro to serve. If desired, top with sour cream.

Helpful Hints:

This dish is a cross between a brothy soup and a chunky stew. It's hearty but feels super fresh with all the veggies.
If you're not a fan of cilantro, add some parsley. Chopped fresh chives would also make a flavorful addition.
Total Time
Prep/Toatl Time: 30 min.
Makes 6 servings
Nutrition Facts
1-1/4 cups: 180 calories, 9g fat (3g saturated fat), 47mg cholesterol, 663mg sodium, 9g carbohydrate (6g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.

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