Good-for-you Beef Stew (4 PTS)

Recipe Ingredients

1/4 cup	15g / 0.5oz	All-purpose flour
1 teaspoon	5ml	Dried thyme
1/2 teaspoon	2.5ml	Salt
1/2 teaspoon	2.5ml	Pepper
1 lb	454g / 16oz	Round steak - (top)all visible fat - cut into 1" cubes
		Removed
1 cup	62g / 2.2oz	Pearl onions - fresh or frozen
1/3 cup	78ml	Red wine
2		Garlic - minced
1 lb	454g / 16oz	All-purpose potatoes - about 2 - cut into 3/4"
		Cubes, about 2 cups
2 cups	474ml	Fat-free beef broth - low sodium
1 1/2 cups	165g / 5.8oz	Baby carrots - frozen (10 Oz.)
2		Bay leaves
1 cup	237ml	Peas - frozen
1		Sliced mushrooms - drained

Recipe Instructions

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.

Per Serving: 229 calories, 23g protein, 3g fat, 43 mg chol, 27g carbs, 510 mg sodium, 4g

fiber.

Posted to: pointstowardsuccess

MC Formatted by Mary [[email protected]]

Source:
Woman's World Feb 16, 1999

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