November 2013
Hearty Beef Stew
Total Cook Time: 2-3 Hours
Yield: 8, 1-Cup Servings
Ingredients
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7 t. olive oil, divided
1 ½ c. chopped onion
½ c. chopped carrot
1 T. minced garlic
¼ c. all-purpose flour
2 lbs. boneless chuck roast,
trimmed, cut into cubes
¾ t. salt, divided
½ t. black pepper
1 c. dry red wine (optional)
3 ¾ chopped, seeded,
peeled plum tomatoes (about 2 lbs.)
1 ½ c. fat-free, lower-sodium beef broth
½ c. water
1 t. dried oregano
1 t. dried thyme
1 bay leaf
1 (8-oz.) package mushrooms, quartered
¾ c. (1/4 in. thick) sliced carrots
1 T. dried basil
1 T. parsley
Directions
1. Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan. Add
onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic;
sauté for 45 seconds, stirring constantly. Remove from pan.
2. Add 1 tablespoon oil to pan. Place 1/4 cup flour in a shallow dish. Sprinkle
beef with 1/2 teaspoon salt and pepper; dredge in flour. Add half of beef to
pan; sauté 6 minutes, browning on all sides. Remove from pan. Repeat
procedure.
3. Add wine to pan, and bring to a boil, scraping pan. Cook until reduced to 1/3
cup (about 5 minutes). Return meat and the onion mixture to pan. Add tomato
and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45
minutes, stirring occasionally. Uncover, and stir in sliced carrot. Simmer,
uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard
bay leaf. Stir in remaining 1/4 teaspoon salt, basil, and parsley.
Nutrition Facts
Amount per serving
Calories: 334
Fat: 13g
Saturated fat: 3.9g
Monounsaturated fat: 0.8g
Polyunsaturated fat: 6.6g
Sodium: 387mg
Protein: 40.6g
Carbohydrate: 12.2g
Fiber: 2.4g
Cholesterol: 86mg
Iron: 4.1mg
Calcium: 51mg
Based on a 2,000 calorie diet
http://www.myrecipes.com/recipe/italian-beef-stew-50400000109598/