Mac’s Hearty Beef Stew
Serves 4
Per serving:
- 319 calories
- 26g protein
- 34g carbohydrate
- (6g fiber)
- 9g fat (3g sat, 6g mono/poly)
- 211mg sodium
Ingredients:
2 Tablespoons whole wheat unbleached flour
½ teaspoon each, dried rosemary, sage and thyme
1 teaspoon ground black pepper
1 Tablespoon olive oil
8 ounces lean beef steak in ¾-inch cubes
1 cup beef broth, low-sodium
3 medium carrots, sliced ½-inch thick
1 medium onion, chopped
2 celery stalks, sliced ½ inch-thick with leaves
1 medium potato in ¾-inch cubes
3 garlic cloves, finely chopped
1 cup mushrooms, quartered
1 14½-ounce can diced tomatoes, low-sodium
¼ cup nonfat milk
2 Tablespoons cornstarch
Instructions:
Combine flour, rosemary, sage, thyme and pepper in a plastic bag. Add beef and shake to coat. Reserve any excess
flour mixture. Heat oil in stew pot at medium heat and brown beef on all sides, about 5 minutes. Remove beef from pot. Deglaze pot with ¼ cup of beef stock. Add carrots, onions, celery, potato, garlic, mushrooms and remainder of stock. Simmer 15 minutes.
Return beef to pot with vegetables, add tomatoes and simmer 10 minutes or until vegetables are cooked, but still
firm. Combine milk, reserved flour and cornstarch. Add mixture to pot and simmer until sauce thickens, about 5 minutes. Serve.
These blogs were written by various members of the CHI Health care teams.
