Mac’s Hearty Beef Stew

Mac’s Hearty Beef Stew

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Who doesn’t love the hearty winter meals they had as a child? This is a great one-pot meal that takes a family classic and makes it absolutely healthy without losing taste. Serves 4.

Ingredients

  • 2 tablespoons whole wheat unbleached flour
  • ½ teaspoon each of 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 stalks celery, sliced ½ inch thick with leaves
  • 1 medium potato in ¾ inch cubes
  • 3 cloves garlic, finely chopped
  • 1 cup mushrooms, quartered
  • 1 14.5 ounce can diced tomatoes, low-sodium
  • ¼ cup nonfat milk
  • 2 tablespoons cornstarch

Directions

  1. Combine flour, rosemary, sage, thyme, and pepper in a plastic bag. Add beef and shake to coat. Reserve any excess flour mixture.
  2. Heat oil in stew pot at medium heat and brown beef on all sides, about 5 minutes. Remove beef from pot.
  3. Deglaze pot with ¼ cup of beef stock. Add carrots, onions, celery, potato, garlic, mushrooms and remainder of stock. Simmer 15 minutes.
  4. Return beef to pot with vegetables, add tomatoes and simmer 10 minutes or until vegetables are cooked, but still firm.
  5. Combine milk, reserved flour and cornstarch. Add mixture to pot and simmer until sauce thickens, about 5 minutes. Serve.

Per serving: 319 calories, 26 gm protein, 34 gm carbohydrate, 9 gm fat, 3 gm sat fat, 5 gm mono fat, 56 mg cholesterol, 6 gm fiber, 211 mg sodium

THE SEASONED COOK Time saver: make this dish ahead and heat it up for dinner.

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