Meals Matter

Mom's New Beef Stew - 4pt

Contributed By: vmstelly
Prevention - Biggest Loser

Haven't made this yet. But it looks like a great left over or crock pot recipe that's healthier.

Ingredients

1 tablespoon Whole-grain oat flour

1/8 teaspoon Garlic power

1/8 teaspoon Salt, plus more to taste

Pinch of ground black pepper, plus more to taste

1 pound Top round steak, cut into 1" cubes

2 teaspoons Extra-virgin olive oil

8 ounces Button mushrooms, each halved

1 Onion, cut into bite-size pieces

1 tablespoon Minced garlic

1 teaspoon Dried thyme

2 cans (14 ounces each) lower-sodium, fat-free beef broth

2 Large carrots, peeled and cut into bite-size pieces

1 pound Sweet potatoes, peeled and cut into 1" cubes

Preparation

In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the beef and shake the bag until all the cubes are coated. Refrigerate for at least 15 minutes.

Set a large nonstick soup pot over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Add the reserved beef cubes to the pot in a single layer. Cook for about 1 minute per side, or until browned. Reduce the heat to medium. Add the mushrooms, onion, garlic, and thyme. Cook for about 10 minutes or until the onion is tender, stirring occasionally with a wooden spoon and scraping any browned bits from the pan bottom.

Add the broth and carrots. Increase the heat to high. When the broth comes to a boil, reduce the heat to low so the mixture simmers gently. Cover and cook for 45 minutes.

Add the potatoes. Cook for another 45 minutes, or until the beef is fork tender. Season with additional salt and pepper. Serve your beef stew immediately.

Cook's Notes

2.5 Cup per serving Nutrition at a Glance Per serving: 275 calories, 31 g protein, 29 g carbohydrates, 6 g fat (2 g saturated), 50 mg cholesterol, 6 g fiber, 583 mg sodium

Recipe Comments

Commented by: vmstelly

Wait and add the potatoes much later or else they are too mushy in my opinion.

 

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Beef
Soups & Stews
Vegetables
Actual Cooking Time: 1.5 hours
Number of Servings: 4
Origin: American
Special Features: Crock Pot
Meal Type: Lunch
Entree

Nutrient Information

Calories: 275
Total Fat: 6g
Saturated Fat: 2g
Carbohydrates: 29g
Protein: 31g
Sodium: 583 mg
Fiber: 6g