Classic Beef Stew

You don't need cold weather to enjoy a great beef stew. There are so many new renditions of beef stew, but if you can make this classic version really well, that's all you'll need.

Prep time: 20 minutes Cook time: 2 hours

Nutrition Facts

Serving Size: 1 cup

  • Calories 250
  • Carbohydrate 24 g
  • Protein 25 g
  • Fat 7 g
  • Saturated Fat 1.5 g
  • Sugars 5 g
  • Dietary Fiber 3 g
  • Cholesterol 45 mg
  • Sodium 290 mg
  • Potassium 980 mg

This Recipe Serves 6

Ingredients

2 tablespoons all-purpose flour or whole-wheat pastry flour
1 tablespoon Italian seasoning
3 tablespoons olive oil
2 pounds top round, cut into 3/4-inch cubes
1 1/2 pounds cremini mushrooms, cleaned, stemmed, and quartered
4 cups reduced-sodium, low-fat chicken broth, divided use
1 large onion, coarsely chopped
3 garlic cloves, minced
2 large russet potatoes
3 medium carrots, peeled
1 cup frozen peas
1 tablespoon fresh minced thyme
1 tablespoon red wine vinegar
1/4 to 1/2 teaspoon freshly ground black pepper

Instructions

  1. Combine the all-purpose flour with the Italian season. Heat the olive oil in a large Dutch oven over medium heat. Dredge the beef cubes lightly in the flour mixture and add the beef, in batches to keep the beef in one layer, until well browned on each side.
  2. Remove the beef from the pan and deglaze the pan with 1/4 cup chicken broth. Add in the mushrooms and sauté for about 4 minutes until well browned. Remove the mushrooms from the pan and deglaze with another 1/4 cup of the broth. Add the onions and garlic and sauté for 4 minutes. Return the beef to the pot, add the remaining chicken broth, and bring to a boil. Partially cover, lower the heat to simmer and cook for 45 minutes, stirring occasionally.
  3. Peel and cut the potatoes into 3/4-inch pieces. Cut the carrots into 1/2-inch pieces. Add the potatoes and carrots to the stew and continue to cook for another 45 minutes or until vegetables are tender. Add in the reserved mushrooms, peas, and thyme. Season with red wine vinegar and black pepper.

Choices: 1 Starch; 2 Nonstarchy Vegetable; 3 Protein, lean

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS

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