December 12th, 2012
In bowl, combine flour, salt and pepper. Coat beef with flour mixture.
In large skillet, heat canola oil and brown meat on all sides.
In another bowl, combine water, ketchup, brown sugar, vinegar and Worcestershire sauce. Stir into browned meat. Add onion; cover. Cook over low heat for 45 minutes, stirring occasionally. Add remaining vegetables. Cook until meat and vegetables are tender, approximately 45 minutes.
280 calories, 11 g fat, 21 g protein, 25 g carbohydrates, 2 g fibre. Excellent source of zinc. Good source of vitamin A, C and iron.