Just what the doctor ordered...
>> Friday, January 9, 2009
Doesn't this look yummy? This was in the All You email newsletter and I thought this is perfect for a Sunday dinner this week. We had a winter storm dump 4 inches on us today. I was out driving all over the place too. We have a bit of a lull tonight and then the middle of the night till noon tomorrow will bring another 3-4 inches. Par normal for Indiana so this is the perfect stay at home in warm, comfy clothes and eat wonderful fresh veggies and lean protein.
Beef Stew
Prep: 15 min.
Cook: 2 hr. 10 min.
Serves: 6
Cost per serving: $1.88
1/4 cup all-purpose flour
1/2 tsp. pepper
2 lb. boneless beef bottom round roast or other stew meat, cut into 1-inch pieces
5 tsp. vegetable oil
Salt
2 onions, chopped
6 cloves garlic, minced
2 tsp. dried thyme
1 141/2-oz. can low-sodium beef broth
3 carrots, chopped
1 1/2 cups frozen peas
1. Mix flour and pepper. Toss beef in mixture; reserve any leftover flour.
2. Warm 2 tsp. oil in a pot over medium heat. Add half of beef and cook, stirring, until browned, 3 minutes. Remove beef to a plate. Add 1 tsp. oil to pot and brown remaining beef, 3 minutes longer. Remove to a plate; season beef with salt.
3. Warm 2 tsp. oil in pot. Saute onions, garlic and thyme until onions have softened, 3 to 5 minutes.
4. Stir in broth; raise heat to medium-high. Cook, stirring, for 1 minute, scraping up browned bits from pot. Whisk in reserved flour. Return beef to pot. Bring to a boil, lower heat, cover and simmer for 1 hour and 15 minutes. Stir in carrots; simmer for 30 minutes. Stir in peas. Simmer 10 minutes longer.
PER SERVING: 450 Cal., 16g Fat (4g Sat.), 159mg Chol., 4g Fiber, 55g Pro., 18g Carb., 355mg Sod.
Prep: 15 min.
Cook: 2 hr. 10 min.
Serves: 6
Cost per serving: $1.88
1/4 cup all-purpose flour
1/2 tsp. pepper
2 lb. boneless beef bottom round roast or other stew meat, cut into 1-inch pieces
5 tsp. vegetable oil
Salt
2 onions, chopped
6 cloves garlic, minced
2 tsp. dried thyme
1 141/2-oz. can low-sodium beef broth
3 carrots, chopped
1 1/2 cups frozen peas
1. Mix flour and pepper. Toss beef in mixture; reserve any leftover flour.
2. Warm 2 tsp. oil in a pot over medium heat. Add half of beef and cook, stirring, until browned, 3 minutes. Remove beef to a plate. Add 1 tsp. oil to pot and brown remaining beef, 3 minutes longer. Remove to a plate; season beef with salt.
3. Warm 2 tsp. oil in pot. Saute onions, garlic and thyme until onions have softened, 3 to 5 minutes.
4. Stir in broth; raise heat to medium-high. Cook, stirring, for 1 minute, scraping up browned bits from pot. Whisk in reserved flour. Return beef to pot. Bring to a boil, lower heat, cover and simmer for 1 hour and 15 minutes. Stir in carrots; simmer for 30 minutes. Stir in peas. Simmer 10 minutes longer.
PER SERVING: 450 Cal., 16g Fat (4g Sat.), 159mg Chol., 4g Fiber, 55g Pro., 18g Carb., 355mg Sod.
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