2 tsp Olive Oil

1 lb stew beef, chopped into cubes

1 large onion, chopped

2 cloves garlic, minced

1 tbsp peeled and minced fresh ginger

1 lb butternut squash peeled and cut into 1 1/2 inch cubes

1 can (14.5oz) no-salt added diced tomatoes

1 can (8oz) no-salt added tomatoe sauce

1 1/2 cups low-sodium beef broth

1 1/2 tsp cumin

1 tsp cinnamon

1/2 tsp red pepper flakes

3 cups cooked whole-wheat couscous

1/4 cup sliced almonds (try them toasted in a dry skillet until brown ~2minutes)

4 tsp minced fresh parsley

Heat Olive Oil in a 4-quart saucepan over med-high heat. Add beef and cook until brown on all sides, about 5 minutes. Transfer meat to a plate, leaving juices in saucepan. Add onion; cook, stirring until translucent, about 6 minutes. Add garlic and ginger; cook, stirring about 1 minute longer. Return beef to pot, stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. Bring to a boil; reduce heat to low. Cover; simmer until beef is tender, 30-35 minutes.

Serves 4. Dish up a serving of quick cooking couscous (your favorite recipe or box) and top with stew. Top with slivered almonds and parsley if desired.

480 Calories per bowl, 13g Fat, 56g Carbs, 8g Fiber, 34g Protein