Old Fashioned Beef Stew

Heart Smart
old fashioned beef stew

Prep Time: 20 minutes

Total Time: 2 hours

Ingredients

  • 1 pound lean beef stew meat, cut into 1/2 inch cubes
  • 2 tablespoons flour
  • 1 tablespoon canola oil
  • 3 cups reduced sodium beef broth, divided
  • 3 cups onion, thinly sliced
  • 2 cups mushrooms, sliced
  • 3 cloves garlic, finely minced
  • 1 (15-ounce) can tomato sauce
  • 1/2 cup dry red wine
  • 2 cups carrots, sliced
  • 2 cups russet potatoes, cubed
  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • 1 teaspoon dried thyme leaves
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 cups cooked couscous

Instructions

Coat beef with flour, shaking off excess. In a large nonstick pot, heat oil over medium-high heat. Add beef and sauté until browned, about 5 minutes. Remove beef from pot. Add 1/4 cup to 1/2 cup of beef broth to pot; add onions, mushrooms and garlic; sauté until tender, about 6 minutes. Return beef to pot; stir in remaining broth, tomato sauce and wine. Cover and bring to a boil, reduce heat to low and simmer until beef is tender, about 45 minutes. Add carrots and potatoes. Cover and simmer for an additional 45 minutes. In a small bowl, mix cornstarch and cold water; stir into stew. Increase heat and boil uncovered for 1 minute. Add thyme, salt and pepper. Serve over prepared couscous.


Yield: 8 servings (about 1 cup stew over 3/4 cup couscous)

Nutritional Info

  • Calories = 343
  • Fat = 6 gm
  • Saturated fat = 1 gm
  • Trans fat = 0 gm
  • Cholesterol = 40 mg
  • Protein = 20 gm
  • Sodium = 621 mg
  • Carbohydrate = 50 gm
  • Fiber = 5 gm
  • Calcium = 51 mg
  • Calories from fat = 16%

Food exchanges: 2 1/2 starch, 2 vegetable, 2 lean meat