Savory Beef Stew - 17g Carbs
From: The New American Heart Association Cookbook
Prep Time: 20 Minutes
Servings: 12
Vegetable oil spray
2 1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 tsp olive oil
1 cup finely chopped onion (about 2 medium)
5 1/2 cups Beef Broth (low-sodium variety)
1 tsp dried thyme, crumbled
1 tsp dried marjoram, crumbled
1 bay leaf, broken in half
1 lb red potatoes, unpeeled (about 3 medium)
2 large carrots
8 oz fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 Tbsp cornstarch
1/4 cup no-salt-added tomato paste
1 tsp salt-free Italian herb seasoning
3/4 tsp pepper
1/2 tsp salt
1. Preheat broiler.
2. Lightly spray a broiler pan and rack with vegetable oil spray.
Broil meat about 6 inches from heat for 15 to 20 minutes, or until
meat is brown on all sides, turning occasionally.
3. Spray a stock pot with vegetable oil spray and heat over medium
high heat. Add oil and swirl to coat bottom of pot. Saute onions
until translucent.
4. Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and
bay leaf. Bring to a boil over high heat. Reduce heat and simmer,
uncovered, for 1-1/2 hours or until meat is tender.
5. Meanwhile, cut potatoes into chunks, slice carrots, and quarter
mushrooms. Add to pot. Simmer, covered, for 30 minutes.
6. Add bell pepper and green onion.
7. In a medium bowl, whisk together remaining ingredients. Pour into
stew. Bring to a boil over high heat, stirring constantly. Reduce
heat to low. Cook for 5 minutes, or until thickened, stirring
constantly. Remove bay leaf before serving stew.
Servings: 12
Nutrition:
173 Calories, 18g Protein, 156mg Sodium, 4g Fat, 17g Carbs
Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
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