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Eat for Life: Beef With Beans and Tomatillos

02:33 PM CST on Tuesday, November 3, 2009

Tomatillos are frequently referred to as Mexican green tomatoes. The green orbs have a parchment-paper husk, and once it's removed, the surface is sticky, requiring the cook to wash it well to remove the residue.

Tammy Ljungblad/MCT
Tammy Ljungblad/MCT
Tomatillos are a source of vitamins A and C.
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Beef With Beans and Tomatillos combines lean beef (eye of round) and reduced-sodium pinto beans in the slow-cooker to create a lovely soupy broth with a piquant kick. Typically added to sauces, soups and stews, tomatillos are rich in vitamin A and contain a good amount of vitamin C.

Shopping tip: Bush's brand reduced-sodium pinto beans contain 220 milligrams of sodium per ½ cup serving.

Cooking tips: Eye of round is a very lean cut of meat. You may find that no fat collects on the vegetables or liquid.

Serving tip: For a thicker, chililike dish, set the cover ajar during the last 15 to 20 minutes on the high setting so it cooks down a little.

Jill Wendholt Silva, McClatchy Newspapers

BEEF WITH BEANS AND TOMATILLOS

1 to 1 ½ pounds lean beef eye of round, cut into 1 to 1 ½ -inch cubes
4 teaspoons Worcestershire sauce
3 to 4 drops hot pepper sauce
2 medium tomatoes, coarsely chopped, plus additional for garnish, optional, divided
9 to 10 tomatillos, husks removed, washed and coarsely chopped
1 tablespoon dry minced garlic
2 jalapeño peppers, seeded and chopped
3 tablespoons chopped cilantro plus additional for garnish (divided use)
¼ teaspoon pepper
2 (16-ounce) cans reduced sodium pinto beans, rinsed and drained
2 whole wheat pita breads, warmed and sliced into wedges (optional)
Chopped onion or green onion (optional garnish)

Place beef cubes in zip-top plastic food bag; add Worcestershire sauce and hot pepper sauce, seal and toss to coat.

Place 2 chopped tomatoes, tomatillos, garlic, jalapeño peppers, 3 tablespoons cilantro and pepper into a medium-size slow-cooker. Pour beef, with any collected Worcestershire sauce mixture, over tomato mixture. Cover and cook on Low setting 7 to 9 hours, or until beef is done and tender.

Lift beef out of slow-cooker, place in bowl, cover and keep warm. If any fat collects over vegetables and liquid, skim to remove. Carefully ladle vegetables and liquid into a blender or food processor. (Any time you blend a hot liquid, remove the center from the cover of the blender to vent and allow hot steam to safely escape.) Process or blend until smooth. Pour purée back into slow-cooker. Stir in beef and beans. Cover and cook on High setting 30 minutes.

To serve, ladle into bowls and accompany each with wedges of pita bread, if desired. Garnish each serving with a sprinkling of fresh minced cilantro, chopped tomato and chopped onion, if desired. Makes 4 servings.

PER SERVING: Calories 540 (30% fat) Fat 18 g (7 g sat)

Cholesterol 69 mg Sodium 453 mg Fiber 12 g

Carbohydrates 58 g Protein 38 g

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