PREPARE: Beef And Bean Stew, Serve With Ugali, Rice,Matooke Or Sweet Potatotoes- Good For The Diabetic

Makes: 6 servings

Serving Size: 1 cup

Grams Per Serving: 34

Ingredients

- 1 pound beef stew meat, cut into 1-inch cubes

- 1 16 - ounce can kidney beans, rinsed and drained

- 1 15 - ounce can tomato sauce with onion and garlic

- 1 14 1/2 - ounce can no-salt-added stewed tomatoes, undrained

- 1/2 28 - ounce package frozen diced hash brown potatoes with onions and peppers (about 4 cups)

- 2 teaspoons dried Italian seasoning, crushed

- Fresh oregano leaves (optional)

Directions

- In a 3-1/2- or 4-quart slow cooker stir together meat, beans, tomato sauce, tomatoes, potatoes, and seasoning.

- Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

- If desired, garnish each serving with oregano leaves.

- Line your slow cooker with a disposable slow cooker liner.

- Add ingredients as directed in recipe.

- Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner.

- Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6 Pax



PER SERVING: 249 cal., 3 g total fat (1 g sat. fat), 45 mg chol., 527 mg sodium, 34 g carb. (7 g fiber, 4 g sugars), 24 g pro.



Tourism Observer

SOUTH SUDAN: Chinese Wildlife Trafficker Freed

A Chinese engineer working in Paloich, Upper Nile was released from custody this week after being caught at Juba International Airport on suspicion of trafficking around 10 kg of pangolin meat.

Pangolin is an endangered mammal native to South Sudan resembling a small anteater with hard plates on the exterior. The plates are used for jewelry in South Sudan and the meat is also popular in Asia.

The frozen meat was apparently found in the luggage of a 32 year old Chinese citizen who had returned to Juba from Paloich on board a flight operated by CemAir.

The meat was discovered by Amelie, one of two sniffer dogs recently deployed at the airport to uncover wildlife products such as meat, skins, or ivory being trafficked illegally.

"The suspect and evidence was handed over to wildlife service authority at the airport that arranged the transport of suspect and evidence to [South Sudan Wildlife Service Headquarters]," wildlife officials said.

However, officials reportedly gave the suspect a warning and released him. It is unclear whether he was ever presented before a court and charged.

Ivory disguised as 'mixed goods'

The incident occurred one day after another man was arrested at Juba International Airport allegedly trying to transport ivory from eight elephants to Paloich en route to Renk, a border town with Sudan.

Allied Services, Ltd. was operating the flight from Juba to Paloich which would have carried the ivory, according to the cargo manifest.

The ivory apparently had been labeled as 46 kg of "mixed goods" under care of John Madol, who is the man arrested, the manifest said.

The wildlife minister said the suspect will be prosecuted and the ivory burned.

The manifest indicated that a man named John Madit was to receive the cargo in Paloich. Madit has not been arrested and denied any knowledge of ivory trafficking.