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Savory Beef Stew Recipe

Savory Beef Stew Recipe

Wine lends a warm background flavor for this satisfying take on a traditional French stew. Lynn Stein in Joseph, Oregon uses low-fat mashed beans to thicken her broth and boost nutrition. Serve with garlic bread and dinner's done!
TOTAL TIME: Prep: 25 min. Cook: 1-1/4 hours YIELD:4 servings

Ingredients

  • 1/4 cup all-purpose flour
  • 1 pound beef stew meat, cut into 1-inch cubes
  • 1 small onion, chopped
  • 1 tablespoon canola oil
  • 1-1/2 cups water
  • 1 can (10-1/2 ounces) condensed beef consomme, undiluted
  • 1/2 cup sherry or reduced-sodium beef broth
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon dried parsley flakes
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon pepper
  • 2 medium carrots, chopped
  • 2 medium parsnips, peeled and chopped
  • 1 large potato, peeled and chopped
  • 1 medium turnip, peeled and chopped

Directions

  • 1. Place flour in a large resealable plastic bag; add beef, a few pieces at a time, and shake to coat.
  • 2. In a large saucepan coated with cooking spray, cook beef and onion in oil over medium-high heat until beef is browned on all sides. Stir in the water, consomme, sherry, Worcestershire sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
  • 3. Stir in the carrots, parsnips, potato and turnip. Bring to a boil. Reduce heat; cover and simmer for 30-45 minutes or until meat and vegetables are tender. Yield: 4 servings.

Nutritional Facts

1-1/4 cups equals 349 calories, 12 g fat (3 g saturated fat), 73 mg cholesterol, 742 mg sodium, 29 g carbohydrate, 5 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1/2 fat.