One Pot Beef Stew

OnePotBeefStew web

Prep Time: 30 minutes

Cooking Time: 2 1/2 hours

Ingredients

  • 1 pound flat iron steak, cut into 1/2 inch cubes
  • 3 tablespoons all purpose flour
  • 1 tablespoon canola oil
  • 1/4 cup sherry
  • 1 cup fat free, reduced sodium beef broth
  • 2 cups onion, cut into 1/2 inch chunks
  • 2 cloves minced garlic
  • 5 carrots, peeled and sliced
  • 4 celery stalks, sliced
  • 1 (8 ounce) package mushrooms, quartered
  • 1 (14.5-ounce) can no added salt diced tomatoes, undrained
  • 2 tablespoons Worcestershire sauce
  • 1/2 teaspoon dried thyme
  • 1 teaspoon paprika
  • 2 bay leaves
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon cornstarch (optional for thickening)
  • 2 tablespoons cold water (optional for thickening)

Instructions

Coat beef with flour, shaking off excess. In a large, oven safe Dutch oven, heat oil over medium-high heat. Add beef and sauté until browned, about 5 minutes. Remove beef from pot. Add the sherry and broth to the pot, loosening the bits from the bottom of the pan. Add the onion, garlic, carrots, celery, mushrooms, tomatoes, Worcestershire sauce, thyme, paprika, bay leaves, black pepper and beef. Stir to combine, cover and place in a preheated 375 degrees F for 2 to 2 1/2 hours or until meat and vegetables are tender. Remove from oven and place on stovetop. Stir in the salt and remove bay leaves. If you prefer a thicker stew, in a small bowl or measuring cup, combine the cornstarch and water until dissolved. Add the cornstarch mixture to the stew and allow to thicken, stirring constantly, over medium heat. Each serving yields about 1 cup. Cook’s Note: This stew is great all by itself or served with a crusty multigrain baguette, yolk free egg noodles or brown rice.


Nutritional Info

  • Calories = 237
  • Fat = 7 gm
  • Saturated fat = 2 gm
  • Trans fat = 0 gm
  • Cholesterol = 37 mg
  • Protein = 19 gm
  • Sodium = 412 mg
  • Carbohydrate = 22 gm
  • Fiber = 4 gm
  • Calcium = 61 mg
  • Calories from fat = 27%

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