Old Fashioned Beef Stew Recipe - Cooking Index
Old Fashioned Beef Stew Recipe - Cooking Index
Just a few simple changes dramatically reduced the calories and fat in this classic stew. You can easily adapt these techniques to your own favorite stew recipe. Calories, fat and cholesterol were reduced by: * Reducing the amount of beef stew meat and replacing the remainder with a leaner cut of beef; * Using no-stick spray instead of oil to brown the beef; * Removing the fat from the beef broth; * Using evaporated skim milk instead of heavy cream.
Type: Low Fat, Meat| 12 oz | 340g | Boneless beef round roast - cut bite size |
| 1/2 cup | 31g / 1.1oz | Chopped onions |
| 1 | Green pepper - chopped | |
| 2 | Garlic cloves - minced | |
| 2 | Potatoes - peeled, diced (medium) | |
| 4 | Carrots - sliced (medium) | |
| 1 | Beef broth - (14 oz) - defatted | |
| 1/4 cup | 59ml | Evaporated skim milk |
| 1 teaspoon | 5ml | Paprika |
| 2 tablespoons | 30ml | Cornstarch |
| 2 tablespoons | 30ml | Dry sherry or dry red wine |
| Or nonalcoholic red wine |
Spray an unheated large skillet with no-stick spray. Heat the skillet over medium-high heat. Add the beef, onions, green peppers and garlic. Cook and stir until the beef is browned.
Stir in the potatoes, carrots and broth. Bring to a boil, then reduce the heat. Cover and simmer about 30 minutes or until the meat is nearly tender. (Do not boil.) Stir in the milk and paprika.
In a custard cup, stir together the cornstarch and sherry or wine until smooth. Then stir the cornstarch mixture into the beef mixture. Cook until slightly thickened and bubbly. Cook and stir for 2 minutes more.
This recipe yields 4 main-dish servings.
Nutritional Information Per Serving: Calories 315; Fat (grams) 9; Percent Calories from Fat 24%; Cholesterol (milligrams) 82; Fiber (grams) 5.9.
Source:
Prevention's Recipe Archive at http://www.prevention.com/cooking
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