Mexican Beef &Amp; Bean Stew

1. Dredge the beef with the flour.

2. Heat the oil in a skillet over medium high heat and brown beef.

3. Stir often.

4. Place beef, onion, beans, corn, consome, salsa, chili powder, cumin and garlic powder in 3 1/2 quart slow cooker.

5. Cover and cook on LOW for 8-10 hours or until beef is done.

6. You may also cook it on high for 4-5 hours if you are pressed for time.

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Nutrient	Quantity
Total fats	24.2406 g
Protein	153.1836 g
Carbohydrates	95.6633 g
Energy	1225.3352 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2539 g
Water	1264.3546 g
Aspartic acid	1.0781 g
Calcium, Ca	961.5297 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0002 g
Lutein + zeaxanthin	1909.76 g
Fiber, total dietary	14.9966 g
Fatty acids, total saturated 22:0	0.009 g
Fatty acids, total trans-polyenoic 13:0	0.0043 g
Carotene, beta	3171.1246 g
Niacin	18.0826 mg
Vitamin A, RAE	521.9118 g
Arginine	0.692 g
Riboflavin	1.4487 mg
Tocopherol, beta	0.0384 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0831 g
Fatty acids, total saturated 20:1	0.0067 g
Glutamic acid	2.4279 g
Stigmasterol	0.48 mg
Sodium, Na	2565.5298 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1644 g
Total lipid (fat)	24.2406 g
Manganese, Mn	1.1774 mg
Fructose	3.3024 g
Proline	1.2464 g
Fatty acids, total saturated 16:0	2.6829 g
Fatty acids, total saturated 8:0	0.4488 g
Sucrose	7.3657 g
Choline, total	543.331 mg
Sugars, total	15.2662 g
Serine	0.5625 g
Fatty acids, total saturated 10:0	0.5057 g
Fatty acids, total saturated 18:0	0.8949 g
Fatty acids, total saturated 20:4 undifferentiated	0.3536 g
Vitamin B-6	1.772 mg
Selenium, Se	124.7699 g
Ash	17.1788 g
Fatty acids, total saturated 18:1 undifferentiated	3.9375 g
Pantothenic acid	2.0313 mg
Phenylalanine	0.521 g
Beta-sitosterol	0.32 mg
Copper, Cu	2.1206 mg
Betaine	0.6393 mg
Thiamin	1.1684 mg
Retinol	204.0005 g
Methionine	0.2309 g
Iron, Fe	15.9776 mg
Carbohydrate, by difference	95.6633 g
Phosphorus, P	1616.4999 mg
Folate, total	237.1942 g
Tocopherol, gamma	0.5456 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1564 g
Lycopene	3.36 g
Alanine	0.7944 g
Cholesterol	340.0008 mg
Valine	0.5554 g
Fatty acids, total saturated 18:2 undifferentiated	2.7857 g
Glycine	0.4697 g
Carotene, alpha	382.4389 g
Glucose (dextrose)	4.4039 g
Fatty acids, total saturated 14:0	2.3262 g
Zinc, Zn	9.2424 mg
Isoleucine	0.3793 g
Fatty acids, total saturated 12:0	6.4054 g
Fatty acids, total polyunsaturated	3.8557 g
Tocotrienol, gamma	0.456 mg
Leucine	1.1983 g
Tocotrienol, alpha	0.56 mg
Vitamin A, IU	7028.2142 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0816 g
Folate, DFE	156.8644 g
Tryptophan	0.1185 g
Vitamin C, total ascorbic acid	16.443 mg
Phytosterols	52.49 mg
Fatty acids, total polyunsaturated 18:1 c	0.4994 g
Fatty acids, total saturated 20:0	0.0088 g
Fatty acids, total saturated 6:0	0.0293 g
Starch	38.4738 g
Tyrosine	0.4142 g
Vitamin B-12	7.1045 g
Vitamin K (phylloquinone)	72.1533 g
Fatty acids, total saturated	13.3168 g
Histidine	0.2898 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0022 g
Fatty acids, total monounsaturated	4.1086 g
Threonine	0.3516 g
Folate, food	237.1942 g
Fatty acids, total polyunsaturated 17:0	0.0022 g
Cryptoxanthin, beta	895.1278 g
Vitamin E (alpha-tocopherol)	10.7608 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2244 g
Magnesium, Mg	256.7442 mg
Lysine	0.8878 g
Potassium, K	3073.1156 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.1767 g
Fluoride, F	127.91 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic powder	0.25 teaspoon	2.5653	0.5637	0.0057
Onion	1 cup	64	14.944	0.16
flour	2 tablespoons	72.285	15.8257	0.2804
Vegetable oil	1 tablespoon	117.232	0	13.6
chili powder	2 tablespoons	45.12	7.952	2.2848
cumin	1 teaspoon	7.875	0.929	0.4677
beef broth	1 can	30.45	0.174	0.957
beef stew meat	1.5 1/2	605.2014	0	3.4
pinto bean	1 can	0	0	0
kernel corn	1 can	276.9265	54.6877	3.0018
chunky salsa	1 cup	3.68	0.5872	0.0832