Courtesy of The Beef CheckoffSarah-Jane Bedwell, SELF magazine
Nothing sounds better on these cold nights than curling up with a nice, hearty bowl of beef stew. It's savory, filling and super-yummy--what else could possibly be better this weekend?!?! This Bistro Beef Stew from The Healthy Beef Cookbook written by my friend and colleague, Betsy Hornick, MS, RD, is actually quite healthy. One serving of the stuff clocks in under 300 calories, and yet you still get all the nutritional benefits of lean beef including protein, B vitamins and iron. The veggies add fiber and the herbs, wine and slow simmering add that comfort-food flavor. #NomNom.
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BISTRO BEEF STEW
INGREDIENTS:
- 2 pounds boneless beef bottom round roast or boneless beef chuck shoulder roast, cut into 1-inch pieces
- 1/4 cup all-purpose flour
- 1/2 teaspoon pepper
- 5 teaspoons olive oil, divided
- 1 teaspoon salt
- 2 medium onions, chopped
- 6 cloves garlic, minced
- 2 teaspoons dried thyme leaves, crushed
- 1 cup dry red wine
- 1 can (14 to 14-1/2 ounces) ready-to-serve beef broth
- 12 ounces assorted small whole mushrooms (such as cremini, shiitake and button)
- 2 cups packaged baby carrots
- 1 cup frozen peas
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INSTRUCTIONS:
Combine flour and pepper. Lightly coat beef with flour mixture; reserve any remaining flour mixture.
Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with 1 teaspoon oil and remaining beef. Remove beef from stockpot; season with salt.
Heat remaining 2 teaspoons oil in stockpot. Add onions, garlic and thyme; cook and stir 3 to 5 minutes. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth and reserved flour mixture. Return beef and juices to stockpot. Stir in mushrooms; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 hours. Add carrots to stockpot; continue simmering, covered, 30 minutes or until beef and carrots are fork-tender. Stir in peas; simmer 5 minutes. Makes 6 servings.
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Nutrition facts per serving: 281 calories; 9 g fat (2 g saturated fat; 5 g monounsaturated fat); 64 mg cholesterol; 711 mg sodium; 19 g carbohydrate; 3.3 g fiber; 29 g protein
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