Mac’s Hearty Beef Stew

Serves 4

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

Method

  • 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.

Per serving: 319 calories, 26g protein, 34g carbohydrate (6g fiber), 9g fat (3g sat, 6g mono/poly), 211mg sodium