" Spicy" Beef Stew

1. Season flour with salt and pepper.

2. Dredge meat and brown, remove from pan.

3. Add onions, garlic, and shallot and sauté until golden.

4. Add remaining ingredients and meat to the pot and bring to a boil.

5. Lower the heat and simmer on low for 1 hour.

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Nutrient	Quantity
Total fats	18.3048 g
Protein	109.5421 g
Carbohydrates	111.5536 g
Energy	1034.5977 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.312 g
Water	1202.3957 g
Aspartic acid	1.6792 g
Calcium, Ca	288.9568 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.009 g
Lutein + zeaxanthin	674.56 g
Fiber, total dietary	19.3675 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0181 g
Fatty acids, total saturated 22:0	0.009 g
Carotene, beta	22438.0531 g
Niacin	18.5852 mg
Vitamin A, RAE	2293.4769 g
Arginine	7.1268 g
Riboflavin	0.8649 mg
Tocopherol, beta	0.0256 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.2757 g
Fatty acids, total saturated 20:1	0.0184 g
Glutamic acid	17.4603 g
Sodium, Na	534.1281 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4154 g
Total lipid (fat)	18.3048 g
Manganese, Mn	1.6489 mg
Fructose	14.7535 g
Proline	3.5948 g
Fatty acids, total saturated 16:0	3.5506 g
Fatty acids, total polyunsaturated 16:1 t	0.0859 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3797 g
Sucrose	10.8704 g
Choline, total	86.0873 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0859 g
Fatty acids, total polyunsaturated 18:1 t	0.4294 g
Sugars, total	65.2677 g
Serine	3.8614 g
Fatty acids, total saturated 10:0	0.0045 g
Fatty acids, total saturated 18:0	3.5274 g
Fatty acids, total saturated 20:4 undifferentiated	0.0859 g
Vitamin B-6	2.2763 mg
Selenium, Se	11.2205 g
Ash	11.6707 g
Vitamin D	22.6001 IU
Fatty acids, total saturated 18:1 undifferentiated	5.2134 g
Pantothenic acid	5.186 mg
Phenylalanine	4.1905 g
Copper, Cu	1.0501 mg
Betaine	1.312 mg
Fatty acids, total trans-polyenoic 15:1	0.009 g
Thiamin	0.7728 mg
Retinol	45.2001 g
Methionine	3.2929 g
Iron, Fe	15.0974 mg
Carbohydrate, by difference	111.5536 g
Phosphorus, P	1184.2149 mg
Folate, total	161.6996 g
Tocopherol, gamma	0.1664 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0588 g
Lycopene	9207.04 g
Alanine	5.6436 g
Cholesterol	221.4805 mg
Valine	4.7448 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0271 g
Fatty acids, total trans-polyenoic 20:4 n-6	0.0859 g
Fatty acids, total saturated 18:2 undifferentiated	1.1094 g
Glycine	5.704 g
Carotene, alpha	9120.8948 g
Glucose (dextrose)	16.1542 g
Fatty acids, total saturated 14:0	0.3641 g
Zinc, Zn	21.3908 mg
Isoleucine	4.4951 g
Maltose	0.0896 g
Fatty acids, total saturated 12:0	0.0045 g
Fatty acids, total polyunsaturated	1.6929 g
Fatty acids, total saturated 14:1	0.0542 g
Leucine	7.9551 g
Tocotrienol, alpha	0.0896 mg
Vitamin A, IU	45142.134 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0678 g
Folate, DFE	161.6996 g
Tryptophan	1.1379 g
Vitamin C, total ascorbic acid	109.9004 mg
Phytosterols	32 mg
Fatty acids, total polyunsaturated 16:1 c	0.3164 g
Fatty acids, total polyunsaturated 18:1 c	4.5969 g
Fatty acids, total saturated 20:0	0.0316 g
Starch	3.7312 g
Tyrosine	3.5631 g
Vitamin B-12	6.3732 g
Vitamin K (phylloquinone)	66.6164 g
Fatty acids, total saturated	7.7674 g
Histidine	3.7276 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.009 g
Fatty acids, total monounsaturated	5.7058 g
Threonine	4.2858 g
Folate, food	161.6996 g
Fatty acids, total polyunsaturated 17:0	0.2712 g
Vitamin D (D2 + D3)	0.452 g
Fatty acids, total polyunsaturated 24:0	0.0045 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0136 g
Vitamin D3 (cholecalciferol)	0.452 g
Vitamin E (alpha-tocopherol)	6.4055 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.009 g
Fatty acids, total trans	0.5153 g
Fatty acids, total trans-monoenoic	0.5153 g
Magnesium, Mg	232.1188 mg
Lysine	8.2875 g
Potassium, K	4144.3099 mg
Cystine	0.2803 g
Fluoride, F	9.952 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Carrot	2	104.96	24.5248	0.6144
Onion	1	64	14.944	0.16
Potato	1	0	0	0
Tomato	1 can	62.069	13.7631	0.5397
Balsamic vinegar	0.5 cup	112.2	21.7133	0
Worcestershire sauce	1 dash	0	0	0
Garam Masala	1 teaspoon	0	0	0
Tomato paste	2 tablespoons	26.24	6.0512	0.1504
Italian seasoning	1 teaspoon	0	0	0
flour	1 teaspoon	12.0475	2.6376	0.0467
Garlic Clove	5	0	0	0
shallot	1	115.2	26.88	0.16
salt pepper	0	0	0	0
beef	1	537.8812	1.0396	16.6336