- Vegetable oil spray
- 2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
- Vegetable oil spray
- 1 teaspoon olive oil
- 1 cup finely chopped onion (about 2 medium)
- 5-1/2 cups Beef Broth (low-sodium variety)
- 1 teaspoon dried thyme, crumbled
- 1 teaspoon dried marjoram, crumbled
- 1 bay leaf, broken in half
- 1 pound red potatoes, unpeeled (about 3 medium)
- 2 large carrots
- 8 ounces fresh mushrooms (3 to 3-1/2)
- 1 cup diced red bell pepper (1 medium)
- 1/2 cup thinly sliced green onions (green and white parts)
- 2 cups Beef Broth (low-sodium variety)
- 1/4 cup plus 2 tablespoons cornstarch
- 1/4 cup no-salt-added tomato paste
- 1 teaspoon salt-free Italian herb seasoning
- 3/4 teaspoon pepper
- 1/2 teaspoon salt
- Preheat broiler.
- Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
- Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
- Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
- Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
- Add bell pepper and green onion.
- In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Recipe Yield: Servings: 12
Nutritional Information Per Serving:
Fat: 4 grams
Sodium: 156 milligrams
Protein: 18 grams
Carbohydrates: 17 grams
1 Bread/Starch, 2 Low-Fat Meat
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
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