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Diabetes Forecast

The Healthy Living Magazine

Old-Fashioned Beef Stew

Per Serving

Old-Fashioned Beef Stew

Makes: 10
Serving Size: 3/4 cup
Calories 170
Fat 7 g
Saturated Fat 1.8 g
Trans Fat 0.2 g
Carbohydrate 11 g
Fiber 2 g
Sugars 3 g
Cholesterol 40 mg
Sodium 145 mg (without added salt)
Potassium 465 mg
Protein 16 g
Phosphorus 170 mg
Choices: Starch 0.5, Vegetable 1, Lean meat 2, Fat 0.5
  • Makes: 10
  • Serving Size: 3/4 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 2 hours, 20 minutes

Ingredients

2 Tbsp. all-purpose flour
2 lbs. boneless lean beef chuck steak
3 Tbsp. olive oil (divided use)
2 large portobello mushrooms, cleaned, stemmed, and cut into 1/2 inch pieces
4 large carrots, peeled and thickly sliced on the diagonal
2 cups frozen pearl onions, thawed and patted dry
2 small red potatoes, unpeeled, washed, and cut into 1 inch cubes
2 garlic cloves, minced
1 1/2 cups dark beer
2 cups reduced-sodium, low-fat beef broth
4 sprigs fresh thyme, chopped
1 sprig fresh rosemary, chopped
kosher salt and freshly ground black pepper to taste
Garnish
1/4cupminced fresh parsley

Directions

  1. Add the flour to a large bowl. Pat the beef very well with paper towels. Add in the beef and toss gently. Shake off any excess flour.
  2. Heat 2 Tbsp. of the oil in a large dutch oven. Add the beef, in batches, and cook until browned on all sides, about 5 to 7 minutes. Remove the beef with a slotted spoon and set aside.
  3. Add the remaining 1 Tbsp. of oil to the pot, and add in the portobello mushrooms. Sauté the mushrooms for about 5 to 6 minutes until browned. Remove the mushrooms with a slotted spoon, and set aside on a plate. Add in the carrots, pearl onions, and red potatoes, and sauté for 5 to 6 minutes. Add in the garlic, and sauté for 3 minutes. Remove the vegetables with a slotted spoon to a bowl and set aside.
  4. Add the beef back to the pot. Add in the beer, and simmer over medium heat for about 8 minutes. Add in the beef broth, and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 hour, or until the beef is very tender. Add in the carrots, onions, and potatoes, cover, and simmer for another 45 minutes to 1 hour, until the vegetables are soft.
  5. Add in the mushrooms, thyme, and rosemary, and simmer uncovered for 5 to 7 minutes. Some of the liquid will evaporate, thickening the stew. Season with salt and pepper. Garnish with parsley.
 
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