Delicious Beef Stew to Warm You Up

November 30, 2011 at 10:39 am Leave a comment

Ingredients:
• 2 Tbsp. all-purpose flour
• 2 lbs. boneless lean beef chuck steak
• 3 Tbsp. olive oil (divided use)
• 2 large Portobello mushrooms, cleaned,
stemmed, and cut into 1/2-inch pieces
• 4 large carrots, peeled and thickly
sliced on the diagonal
• 2 cups frozen pearl onions, thawed
• 2 small red potatoes, unpeeled, washed, and cut into 1-inch cubes
• 2 garlic cloves, minced
• 1 1/2 cups dark beer
• 2 cups reduced-sodium, low-fat beef broth
• 4 sprigs fresh thyme, chopped
• 1 sprig fresh rosemary, chopped
• Kosher salt and freshly ground black pepper to taste

Garnish:
• 1/4 cup minced fresh parsley

Preparation
1. Add the flour to a large bowl. Pat the beef very well with paper towels. Add in the beef and toss gently. Shake off any excess flour.
2. Heat 2 Tbsp. of the oil in a large Dutch oven. Add the beef, in batches, and cook until browned on all sides, about 5 to 7 minutes. Remove the beef with a slotted spoon and set aside.
3. Add the remaining 1 Tbsp. of oil to the pot, and add in the Portobello mushrooms. Sauté the mushrooms for about 5 to 6 minutes until browned. Remove the mushrooms with a slotted spoon, and set aside on a plate. Add in the carrots, pearl onions, and red potatoes, and sauté for 5 to 6 minutes. Add in the garlic, and sauté for 3 minutes. Remove the vegetables with a slotted spoon to a bowl and set aside.
4. Add the beef back to the pot. Add in the beer, and simmer over medium heat for about 8 minutes. Add in the beef broth, and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 hour, or until the beef is very tender. Add in the carrots, onions, and potatoes, cover, and simmer for another 45 minutes to 1 hour, until the vegetables are soft.
5. Add in the mushrooms, thyme, and rosemary, and simmer uncovered for 5 to 7 minutes. Some of the liquid will evaporate, thickening the stew. Season with salt and pepper. Garnish with parsley.

Nutrition Facts per 3/4c Serving:
• Calories 170
• Calories from Fat 65
• Total Fat 7 g
• Saturated Fat 1.8 g
• Trans Fat 0.2 g
• Cholesterol 40 mg
• Sodium 145 mg (without added salt)
• Potassium 465 mg
• Total Carbohydrate 11 g
• Dietary Fiber 2 g
• Sugars 3 g
• Protein 16 g
• Phosphorus 170 mg

*Courtesy of Diabetes Forcast: http://forecast.diabetes.org/

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Entry filed under: Diabetes, Diet/Nutrition, Recipes.

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