Savory Beef Stew

Ingredients

• 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

Directions

1. Preheat broiler.
2. 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.
3. 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.
4. 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.
5. Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
6. Add bell pepper and green onion.
7. 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.

Nutritional Information Per Serving:

Calories: 173
Fat: 4 grams
Sodium: 156 miligrams
Protein: 18 grams
Carbohydrates: 17 grams

Diabetic Exchanges

1 Bread/Starch, 2 Low-Fat Meat

Source: The New American Heart Association Cookbook