Hearty Vegetable and Beef Stew

Hearty Vegetable and Beef Stew

Number of Servings: 4


3/4 lb. boneless, lean chuck roast, trimmed of fat and cut into 1/2-in. cubes

(2) 14 1/4-oz. cans fat-free beef broth

2 tsp. olive oil, divided

1 large onion, sliced

1/3 cup tomato paste

3 garlic cloves, minced

3 cup cubed carrots

3 cup cubed red potatoes

2 1/2 cups quartered mushrooms

1/2 cup red cooking wine

1/4 tsp. pepper

(1) 8-oz. can cut green beans

2 tbsp. water

1 tbsp. cornstarch

chopped fresh parsley (optional)

In medium saucepan, bring beef broth to boil. Boil 15 minutes or until reduced to 2 cups; remove from heat and set aside. In large Dutch oven, heat 1 teaspoon oil over medium-high heat. Add beef; brown on one side and remove from pan. Heat remaining oil in pan over medium-high heat; add onion, tomato paste and garlic; cook 5 minutes, stirring constantly. Return beef to pan; add reduced broth, carrots, potatoes, mushrooms, cooking wine, pepper and green beans. Bring to boil; cover, reduce heat and simmer 45 minutes or until vegetables are tender. In small bowl, combine water and cornstarch; stir well to remove lumps. Add to stew; bring to a boil and cook 1 minute, stirring constantly. Ladle 2 cups of stew into each soup bowl; garnish with parsley, if desired.

Nutrition Information
422 Calories; 16g Fat (33.1% calories from fat); 28g Protein; 45g Carbohydrate; 8g Dietary Fiber; 49mg Cholesterol; 844mg Sodium

Nutrition Information
3 Protein, 2.5 Vegetables (1 Starch), 1 Fat, 30 extra calories

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