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Beef: Good-for-you-Beef Stew
posted by Schmitty 01-04-103 3:24 PM
Good-for-you Beef Stew (4 Points)
Woman's World Magazine February 16, 1999
Serving Size : 6
1/4 cup all-purpose flour
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
1 pound round steak--(top)all visible fat removed, cut into 1" cubes
1 cup pearl onions -- fresh or frozen
1/3 cup red wine
2 cloves garlic -- minced
1 pound all-purpose potatoes--about 2, cut in 3/4" inch cubes, about 2 cups
2 cups fat-free beef broth -- low sodium
1 1/2 cups baby carrots -- frozen (10 Oz.)
2 bay leaves
1 cup peas -- frozen
1 can sliced mushrooms -- drained
Combine flour, thyme, salt and pepper. Add meat; toss to coast.
Coat large pot with cooking-spray; place over medium-high heat. Add meat; cook, turning occasionally, with any remaining flour mixture until meat is browned on all sides, about 6-8 minutes. Remove meat from pot; keep warm.
To same pot add onions, wine and garlic, scraping up any browned bits; cook 3 minutes. Stir in potatoes, broth, carrots, bay leaves and reserved meat. Increase heat to high; bring to a boil. Reduce heat to medium; simmer, stirring occasionally, 20 minutes. Stir in peas and mushrooms; heat through, about 5 minutes. Remove bay leaves before serving. Serves 6.
Per Serving: 229 calories, 23g protein, 3g fat, 43 mg chol, 27g carbs, 510 mg sodium, 4g fiber.
WW Points per serving 4
