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Ingredients
1 1/2 teaspoons extra-virgin olive oil
1 1/2 pounds lean beef stew meat
2 cups vertically sliced onion
2 cups diagonally sliced carrot
1 (12-ounce) package mushrooms, quartered, halved if small
1 cup diced green bell pepper
1 (14-ounce) can diced tomatoes
1 (14-ounce) can fat-free, reduced-sodium beef broth
1 1/2 cups dry red wine
2 garlic cloves, pressed
2 tablespoons tomato paste
1 bay leaf
1/2 teaspoon dried thyme leaves
1/2 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper
3 tablespoons all-purpose flour
2 tablespoons butter, room temperature
Chopped fresh flat-leaf parsley
Instructions
1 1/2 pounds lean beef stew meat
2 cups vertically sliced onion
2 cups diagonally sliced carrot
1 (12-ounce) package mushrooms, quartered, halved if small
1 cup diced green bell pepper
1 (14-ounce) can diced tomatoes
1 (14-ounce) can fat-free, reduced-sodium beef broth
1 1/2 cups dry red wine
2 garlic cloves, pressed
2 tablespoons tomato paste
1 bay leaf
1/2 teaspoon dried thyme leaves
1/2 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper
3 tablespoons all-purpose flour
2 tablespoons butter, room temperature
Chopped fresh flat-leaf parsley
1. Heat oil in a large Dutch oven over medium-high heat. Add beef in batches and cook until brown on all sides. Remove to a plate.
2. Add onion, carrot, mushrooms and green pepper to pan; cook, stirring occasionally, until onion is lightly browned, about 5 minutes. Return beef and any juices to pan. Add tomatoes, broth, wine, garlic, tomato paste, bay leaf, thyme, salt and pepper. Cover and bring to a simmer. Cook 2 hours or until beef is tender. Discard bay leaf.
3. Combine flour and butter in a small bowl. Stir with a fork until mixture becomes a paste. Ladle about 1/2 cup pan juices into flour mixture. Whisk until very smooth. Add to pan. Stir well.
4. To serve, ladle into soup plates and sprinkle with parsley. Serves 8.
Recipe by Jean Kressy, "Lighten Up," Jan. 2010
Nutritional Information
2. Add onion, carrot, mushrooms and green pepper to pan; cook, stirring occasionally, until onion is lightly browned, about 5 minutes. Return beef and any juices to pan. Add tomatoes, broth, wine, garlic, tomato paste, bay leaf, thyme, salt and pepper. Cover and bring to a simmer. Cook 2 hours or until beef is tender. Discard bay leaf.
3. Combine flour and butter in a small bowl. Stir with a fork until mixture becomes a paste. Ladle about 1/2 cup pan juices into flour mixture. Whisk until very smooth. Add to pan. Stir well.
4. To serve, ladle into soup plates and sprinkle with parsley. Serves 8.
Recipe by Jean Kressy, "Lighten Up," Jan. 2010
Per serving: 240 calories, 8g fat, 55mg chol., 21g prot., 14g carbs., 3g fiber, 420mg
