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Beef and Vegetable Stew
Submitted by:  Marianne
    

 

 
 
 

" This variation of beef stew is hearty, easy to make and low in fat. You can substitute venison for the beef. If you want to stretch out the recipe, try serving over cooked noodles. "
 
Ingredients
  • 1 pound ground beef
  • 1 tablespoon vegetable oil
  • 1 onion, thinly sliced
  • 1 (6 ounce) can tomato paste
  • 1 (14.5 ounce) can low fat, low sodium beef broth
  • 1 cup chopped carrots
  • 3 potatoes, cubed
  • 1 tablespoon dried rosemary
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1/4 teaspoon crushed red pepper flakes
  • 8 ounces fresh mushrooms, stems removed
  • 1 (10 ounce) package frozen green peas, thawed
   
Directions
1  

Remove any bits of fat from the meat and cut into one inch cubes. Heat the oil in a large pot over medium high heat. Saute the meat in the oil for 10 minutes, or until browned on all sides. Remove meat and set aside.

2  

Add the onion and tomato paste to the pot and saute over medium heat for 5 minutes, or until onion is tender, stirring often. Return the meat to the skillet along with the beef broth, combining with the onion and tomato paste mixture. Reduce heat to low, cover and simmer for 1 to 1 1/2 hours, or until meat is tender.

3  

Add the carrots, potatoes, rosemary, thyme, bay leaf and crushed red pepper flakes and simmer, covered, for another 45 minutes. (Note: It may be necessary to add some water if the stew seems too thick.)

4  

Finally, add the mushrooms and the peas and allow soup to heat through, about another 10 to 15 minutes.

 
 
Makes 6 servings

 

 
Nutrition at a glance
Servings Per Recipe: 6
amount per serving
Calories 400  
Protein 20g
Total Fat 23g
Sodium 362mg
Cholesterol 64mg
Carbohydrates 29g
Fiber 6g