Greek-Egyptian Beef Stew

1. Heat oil in large stewing pot.

2. Add meat.

3. Brown the meat slightly on all sides.

4. Add all remaining ingredients.

5. Bring stew to a boil, then reduce heat, cover, and simmer two hours (or longer for a thicker sauce).

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Nutrient	Quantity
Total fats	3.5214 g
Protein	101.1745 g
Carbohydrates	65.2187 g
Energy	692.6256 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1078 g
Water	1285.8127 g
Aspartic acid	1.4636 g
Calcium, Ca	739.089 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0001 g
Lutein + zeaxanthin	18.981 g
Fiber, total dietary	13.005 g
Fatty acids, total saturated 22:0	0.0009 g
Carotene, beta	1539.0012 g
Niacin	10.6504 mg
Vitamin A, RAE	265.5528 g
Fatty acids, total trans-polyenoic	0.0002 g
Arginine	0.5494 g
Riboflavin	1.0364 mg
Fatty acids, total trans-polyenoic 22:4	0.0003 g
Fatty acids, total polyunsaturated 15:0	0.0001 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0048 g
Fatty acids, total saturated 20:1	0.0036 g
Glutamic acid	4.48 g
Sodium, Na	437.1276 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0724 g
Total lipid (fat)	3.5214 g
Manganese, Mn	1.5095 mg
Fructose	14.0812 g
Proline	0.1901 g
Fatty acids, total saturated 16:0	0.679 g
Fatty acids, total saturated 8:0	0.0013 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0134 g
Sucrose	3.6783 g
Choline, total	381.3556 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0003 g
Fatty acids, total polyunsaturated 18:1 t	0.0011 g
Sugars, total	34.3539 g
Serine	0.2988 g
Fatty acids, total saturated 10:0	0.0012 g
Fatty acids, total saturated 18:0	0.2061 g
Fatty acids, total saturated 20:4 undifferentiated	0.2362 g
Vitamin B-6	1.3747 mg
Selenium, Se	87.7164 g
Ash	11.899 g
Fatty acids, total saturated 18:1 undifferentiated	0.4946 g
Pantothenic acid	0.6896 mg
Phenylalanine	0.3183 g
Fatty acids, total polyunsaturated 22:1 c	0.0001 g
Copper, Cu	1.9514 mg
Betaine	1.1098 mg
Thiamin	0.8072 mg
Retinol	136.0003 g
Methionine	0.0584 g
Iron, Fe	12.5617 mg
Carbohydrate, by difference	65.2187 g
Phosphorus, P	1065.0209 mg
Folate, total	149.7069 g
Tocopherol, gamma	0.9594 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1043 g
Fatty acids, total saturated 22:1 undifferentiated	0.0001 g
Lycopene	48899.03 g
Alanine	0.3098 g
Cholesterol	226.6672 mg
Valine	0.2424 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	0.4852 g
Glycine	0.2601 g
Carotene, alpha	49.438 g
Glucose (dextrose)	16.0878 g
Fatty acids, total saturated 14:0	0.0253 g
Zinc, Zn	6.2572 mg
Isoleucine	0.2146 g
Maltose	0.476 g
Fatty acids, total saturated 12:0	0.0013 g
Fatty acids, total polyunsaturated	1.1424 g
Fatty acids, total saturated 14:1	0.0002 g
Leucine	0.3231 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0002 g
Tocotrienol, alpha	0.1378 mg
Vitamin A, IU	3059.9049 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0554 g
Folate, DFE	149.7069 g
Tryptophan	0.1024 g
Vitamin C, total ascorbic acid	63.0066 mg
Phytosterols	50.402 mg
Fatty acids, total polyunsaturated 16:1 c	0.0001 g
Galactose	0.0025 g
Fatty acids, total polyunsaturated 18:1 c	0.0115 g
Fatty acids, total saturated 20:0	0.001 g
Fatty acids, total saturated 6:0	0.0001 g
Starch	0.374 g
Tyrosine	0.1685 g
Vitamin B-12	4.5333 g
Vitamin K (phylloquinone)	23.8423 g
Fatty acids, total saturated	0.9221 g
Histidine	0.1748 g
Fatty acids, total monounsaturated	0.5709 g
Threonine	0.3064 g
Folate, food	149.7069 g
Fatty acids, total polyunsaturated 17:0	0.0002 g
Fatty acids, total polyunsaturated 24:0	0.0026 g
Cryptoxanthin, beta	0.8283 g
Vitamin E (alpha-tocopherol)	9.7038 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1496 g
Fatty acids, total trans	0.0013 g
Fatty acids, total trans-monoenoic	0.0011 g
Magnesium, Mg	210.1612 mg
Lysine	0.3737 g
Potassium, K	3295.8005 mg
Cystine	0.0969 g
Fluoride, F	3.9133 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	2 teaspoons	0	0	0
Garlic	2 cloves	8.94	1.9836	0.03
Cinnamon	0.25 teaspoon	0	0	0
Onion	2	128	29.888	0.32
Extra virgin olive oil	3 tablespoons	403.4676	0	2.2667
black pepper	0.5 teaspoon	2.8865	0.7354	0.0375
Water	2 cups	0	0	0
Tomato paste	1 can	139.4	32.147	0.799
Clove	0.25 teaspoon	1.4385	0.344	0.0682
red wine vinegar	3 tablespoons	8.493	0.1207	0
stewing beef	1	403.4676	0	2.2667