Country Beef Stew
Source of Recipe
ws
Recipe Introduction
servings 4
points 5
List of Ingredients
2 teaspoons olive oil
1 cup chopped onions
1 garlic clove, minced
2 teaspoons all-purpose flour
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
10 ounces lean boneless beef loin, cut into 2" cubes
10 ounces small red potatoes, quartered
1 cup small whole white mushrooms, woody ends removed
1 cup pearl onions
1 cup baby carrots
2 cups low-sodium beef broth
1/4 cup red wine vinegar
1 tablespoon tomato paste (no salt added)
1/4 teaspoon dried thyme leaves
1/4 teaspoon dried tarragon leaves
1 bay leaf
2 tablespoons minced fresh flat-leaf parsley
Recipe
In large saucepan, heat oil; add chopped onions and garlic. Cook over medium-
high heat, stirring frequently, 5 minutes, until onions are softened.
On sheet of wax paper or paper plate, combine flour, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper; add beef, turning to coat evenly. Add beef to onion
mixture; cook, stirring frequently, 4 minutes, until beef is browned on all sides. Add potatoes, mushrooms, pearl onions and carrots; cook, stirring frequently, 2
minutes. Add broth, vinegar, tomato paste, thyme, tarragon, bay leaf, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper and 5 cups water to beef mixture;
bring liquid to a boil. Reduce heat to low; simmer, covered, 40 minutes, until beef is cooked through and vegetables are tender. Stir in parsley; remove and discard
bay leaf.
SERVING (1 CUP) PROVIDES: 1/2 Fat, 2 1/4 Vegetables, 2 Proteins, 1/2 Bread, 10
Optional Calories.
PER SERVING: 241 Calories, 6 g Total Fat, 1 g Saturated Fat, 43 mg Cholesterol, 513
mg Sodium, 27 g Total Carbohydrate, 3 g Dietary Fiber, 21 g Protein, 52 mg Calcium .
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