Tuesday, December 25, 2012

Bistro Beef Stew

http://shine.yahoo.com/shine-food/lightened-beef-stew-171600270.html

BISTRO BEEF STEW
INGREDIENTS:
  • 2 pounds boneless beef bottom round roast or boneless beef chuck shoulder roast, cut into 1-inch pieces
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon pepper
  • 5 teaspoons olive oil, divided
  • 1 teaspoon salt
  • 2 medium onions, chopped
  • 6 cloves garlic, minced
  • 2 teaspoons dried thyme leaves, crushed
  • 1 cup dry red wine
  • 1 can (14 to 14-1/2 ounces) ready-to-serve beef broth
  • 12 ounces assorted small whole mushrooms (such as cremini, shiitake and button)
  • 2 cups packaged baby carrots
  • 1 cup frozen peas

INSTRUCTIONS:
  • Combine flour and pepper. Lightly coat beef with flour mixture; reserve any remaining flour mixture.
  • Heat 2 teaspoons oil in stockpot over medium heat until hot. 
  • Brown 1/2 of beef; remove from stockpot. Repeat with 1 teaspoon oil and remaining beef. 
  • Remove beef from stockpot; season with salt.  
  • Heat remaining 2 teaspoons oil in stockpot. Add onions, garlic and thyme; cook and stir 3 to 5 minutes. 
  • Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved.
  • Stir in broth and reserved flour mixture. 
  • Return beef and juices to stockpot. Stir in mushrooms; bring to a boil. 
  • Reduce heat; cover tightly and simmer 1-1/4 hours. 
  • Add carrots to stockpot; continue simmering, covered, 30 minutes or until beef and carrots are fork-tender. 
  • Stir in peas; simmer 5 minutes. 
  • Makes 6 servings. 

Nutrition facts per serving: 281 calories; 9 g fat (2 g saturated fat; 5 g monounsaturated fat); 64 mg cholesterol; 711 mg sodium; 19 g carbohydrate; 3.3 g fiber; 29 g protein