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    Old-Fashioned Beef Stew

    Source of Recipe

    "Healthy Meals In Minutes," 1994

    Recipe Introduction

    Posted by Wanderer. Serves 6

    1 pound lean beef chuck, trimmed and cut into 1-inch cubes
    2 tablespoons all-purpose flour
    2 teaspoons vegetable oil
    2 large yellow onions, thinly sliced (about 3 cups)
    2 cups sliced mushrooms
    2 cloves garlic, minced
    2 teaspoons reduced-sodium tomato paste
    2 cups reduced-sodium beef broth
    4 cups sliced carrots
    2 medium russet potatoes, thinly sliced (about 2 cups)
    1 cup 1-inch green bean pieces
    1 tablespoon cornstarch
    1 tablespoon cold water
    1/4 cup chopped fresh parsley

    Coat beef with flour, shaking off excess. In a large nonstick pot, heat oil over medium-high heat. Add beef; saute until browned, about 6 minutes. Place on a plate.

    Add onions and mushrooms to pot; saute for 6 minutes. Add garlic; saute, stirring for 1 minute. Pour off fat. Return beef to pot; stir in tomato paste, then broth. Add enough water to just cover; bring to a boil. Reduce heat to low; simmer until beef is tender, about 1-1/4 hours. Skim off any foam. Add carrots, potatoes, and green beans. Cover partially; simmer for 15 minutes.

    In a small bowl, mix cornstarch and cold water; stir into stew. Increase heat and boil uncovered for 1 minute. Sprinkle with parsley and serve.

    Cook's Tips:
    Browning beef before simmering it in a stew produces juicy, extra-flavorful meat. Pat the meat dry with paper towels before adding it to the hot pan.

    When sauteing onion and garlic, saute the onion first. Onion needs a longer cooking time, and garlic may burn if cooked for too long at too high a heat.

    Per serving: calories 247 (19% from fat); carbohydrates 30g; protein 20g; sodium 89mg; fat 5g; cholesterol 45mg.

 

 

 


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