Beef Burgundy Stew

Stew

Prep Time: 15 minutes

Cooking Time: 2-2 1/2 hours

Total Time: 2 hours, 45 minutes

Ingredient

  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 cup burgundy wine, or any red wine
  • 3 tablespoons flour
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon brown sugar
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 pound lean beef stew meat, cut into 1/2 inch cubes
  • 1 medium onion, cut into chunks
  • 2 cups baby carrots
  • 2 large parsnips, cut into 1-inch pieces
  • Nonstick cooking spray

Instructions

In a large bowl, combine the tomatoes, wine, flour, Worcestershire sauce, brown sugar, thyme, cumin, salt and pepper. Add the stew meat, onion, carrots and parsnips; mix well. Pour mixture into a 3 or 4 quart baking dish sprayed with nonstick cooking spray. Cover and bake at 375 F for 2 to 2 1/2 hours or until meat and vegetables are tender.

Cook’s Note: This stew is great all by itself or served with crusty French bread, yolk free egg noodles or brown rice.


Yield: 6 servings

Nutritional Info

  • Calories =238
  • Fat =5gm
  • Saturated fat =2gm
  • Trans fat =0gm
  • Cholesterol =53mg
  • Protein =17gm
  • Sodium =400mg
  • Carbohydrate =23gm
  • Fiber =4gm
  • Calcium =78mg
  • Calories from fat=19%

FOOD EXCHANGES: 1 starch, 2 vegetable, 2 lean meat