Wednesday, September 29, 2010

Low Fat Braised Beef

Slow cooked to perfection, this warming low fat bowl of beef stew is great on cold nights or anytime you want comfort food. Enjoy as is or serve some hot noodles or crusty bread on the side.
Cooking time: 3 hours
Total time: 3 hours

* 1 tablespoon olive oil
* 1 pound lean stewing beef (top round or top of the whole spine)
* 1 potato, cut into 1 inch pieces
* 2 medium carrots, sliced
* 1 medium onion, chopped
* 1 stalk celery, chopped
* 1 clove garlic, crushed
* 1 8-ounce package cremini mushrooms
* 3 tablespoons flour
* 1 cup red wine
* 1 cup fat-free beef broth
* 2 tablespoons tomato paste
* 2 teaspoons Italian herb mix

Heat oil in large saucepan.

Brown meat in two batches and transfer to a plate.

Add potatoes, carrots, onion, celery, garlic and mushrooms to pot. Sauté 5 minutes. Sift flour and cook for 1 minute, stirring continuously. Add wine, scraping up brown bits. Add broth, tomato paste and herbs and stir well. Simmer for 10 minutes.

Add the browned meat and cover the pot with a tight lid. Transfer to a 300 degree oven for 2 1 / 2 hours or cook (covered) on the stove to simmer uncovered during the same period of time, stirring occasionally.

Makes 4 servings.

Per serving: Calories 287 Fat Calories 61 Total Fat 6.8g (Sat 1.4 g), Cholesterol 51mg, 201mg sodium, 33.6g carbohydrates, 5.3g fiber, 23g protein