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Beef and Vegetable Soup (Cocido)

Cooking Light

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Outstanding

When handling achiote paste, wear gloves to avoid staining your hands. If you can't find chayote, use summer squash instead.

Yield: 10 servings (serving size: 1 1/2 cups)

Ingredients

  • 2  tablespoons  achiote paste
  • 1 1/2  teaspoons  salt
  • 2  teaspoons  chili powder
  • 1  teaspoon  ground cumin
  • 1  teaspoon  olive oil
  • 1/4  teaspoon  ground red pepper
  • 4  garlic cloves, minced
  • 2  pounds  boneless sirloin steak, trimmed and cut into 1-inch pieces
  • 1  tablespoon  olive oil
  • 4  cups  chopped onion
  • 2  (14-ounce) cans fat-free, less-sodium chicken broth
  • 1  (14.5-ounce) can fire-roasted diced tomatoes with green chiles, undrained (such as Muir Glen)
  • 4  cups  cubed peeled baking potato
  • 3  cups  cubed peeled chayote squash
  • 2  cups  (1/2-inch-thick) slices carrot
  • 1  tablespoon  white wine vinegar

Preparation

Combine first 7 ingredients, stirring with a fork until mixture resembles coarse meal; sprinkle 1 1/2 tablespoons achiote mixture evenly over beef, tossing to coat. Set remaining achiote mixture aside.

Heat oil in Dutch oven over medium-high heat. Add beef mixture; cook 2 minutes, browning on all sides. Remove beef from pan. Add onion to pan; sauté 3 minutes. Add remaining achiote mixture; cook 2 minutes, stirring frequently. Return beef mixture to pan. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 35 minutes. Add potato, chayote, and carrot; cover and simmer 35 minutes or until potato is tender. Remove from heat. Stir in vinegar.

Nutritional Information

Calories:
243 (25% from fat)
Fat:
6.8g (sat 2.1g,mono 3.3g,poly 0.5g)
Protein:
21.1g
Carbohydrate:
24.9g
Fiber:
4.1g
Cholesterol:
50mg
Iron:
2.9mg
Sodium:
607mg
Calcium:
51mg
Lorrie Hulston Corvin, Cooking Light, OCTOBER 2004