Healthy Lifestyle Cooking
Braised Beef and Vegetable Stew
This beef and vegetable stew is a healthy take on a hearty classic. Braising allows the beef and vegetables to reach the perfect tenderness while the tomatoes, red wine and Worcestershire give the dish just the right amount of acidity.
Ingredients:
2 pounds lean stew beef
2 medium onions, diced
3 cups chopped carrots, about six carrots total
2 cups cubed rutabaga, about 1 x 2-inch cubes
4 cloves garlic, minced
1 Tbsp canola oil
1 tsp dried thyme leaves
1/2 tsp cracked black pepper
1/2 tsp dried tarragon leaves
1 tsp dried sage
1/4 cup whole-wheat flour
1 10-ounce can low-sodium beef broth, undiluted
1 cup canned crushed tomatoes
1 cup red wine, merlot or Burgundy wine
1 Tbsp Worcestershire sauce
2 stems fresh rosemary
Preheat oven to 350 degrees. In large, 14-cup Dutch oven, place beef, onions, carrots, rutabaga and garlic. Drizzle with canola oil and toss to coat. Sprinkle with thyme, pepper, tarragon, sage and flour. Toss to coat. Add beef broth, tomatoes, red wine, water and Worcestershire. Place rosemary stems on top. Cover and cook for three hours. Remove from oven. Remove rosemary, stir and serve. Store leftovers in refrigerator for up to three days.
Yield: Eight, one-cup servings.
Nutritional information per serving
Calories: 280
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 70 mg
Sodium: 190 mg
Carbohydrates: 17 g
Fiber: 4 g
Protein: 27 g