Ingredients
1/2 pound ground beef
1 cup onions
diced
3 cups water
3 cups red potatoes
cubed (or 1 1/2 cans
about 24 ounces
low-sodium sliced potatoes
drained)
2 tomatoes
diced (or 1 can
about 15 ounces
low-sodium diced tomatoes
drained)
1 can (15 ounces) low-sodium tomato sauce
1/2 cup frozen corn kernels (or 1/4 can
about 4 ounces
low-sodium whole kernel corn
drained)
1/2 cup yellow squash
diced (or 1/4 can
about 4 ounces
low-sodium sweet potatoes
drained and diced)
1/2 cup green squash
diced (or 1/4 can
about 4 ounces
low-sodium carrots
drained)
1/2 can (about 8 ounces) low-sodium kidney beans
drained
1/2 can (about 8 ounces) low-sodium black beans
1/4 cup quick cooking oats
2 cloves garlic
finely chopped
1/4 teaspoon black pepper
1/4 teaspoon salt
Steps
In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes. Drain fat.
In a large pot, combine cooked ground beef, water, and red potatoes.
Bring the pot to a boil and cook for 15 minutes.
Add all the other ingredients to the pot and bring to a boil. Lower heat and simmer for about 25 minutes.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 298 |
| Total Fat | 6 g |
| Saturated Fat | 3 g |
| Cholesterol | 26 mg |
| Sodium | 321 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 9 g |
| Total Sugars | 7 g |
| Added Sugars included | 5 g |
| Protein | 17 g |
| Vitamin D | 0 mcg |
| Calcium | 71 mg |
| Iron | 3 mg |
| Potassium | 933 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Three Sisters Stew. Recipe source: A Harvest of Recipes with USDA Foods USDA Food Distribution Program on Indian Reservations Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation, Get Fresh! Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.