This is an old fashioned southern recipe that has been trimmed of a lot of fat and the flavor enhanced. This wholesale beef stew is something you can savor, even on a diet. Trimmed lean beef saves on calories. It also scores high in protein and iron and only 247 calories per serving.
This stew recipe make 6 servings.
Ingredients:
1 pound of lean beef chuck, trimmed and cut into 1-inch cubes- 2 tablespoons of all-purpose flour
- 2 teaspoons vegetable oil
- 2 large yellow onions, thinly sliced (about 3 cups)
- 2 cups sliced mushrooms
- 2 cloves of garlic, minced
- 2 teaspoons reduced-sodium tomato paste
- 2 cups reduced-sodium beef broth
- 4 cups sliced carrots
- 2 medium russet potatoes, thinly sliced (about 2 cups)
- 1 cup green bean pieces cut into 1-inch pieces
- 1 tablespoon cornstarch
- 1 tablespoon cold water
- 1/4 cup chopped fresh parsley
Coat the lean beef with flour, shaking off excess. in a large pan, non-stick if possible, heat oil over medium-high heat. Add the beef and saute until browned, about 6 minutes. Place the beef on a plate.
Add onions and mushrooms to the pan and saute for approximately 6 minutes. Add garlic and continue sauteing, stirring constantly for 1 minute. Pour off the fat and return the beef to the pan. Stir in the tomato paste and then the beef broth. Add enough water to just cover everything and bring the stew to a boil. Reduce heat to low and simmer until the beef is tender, about 1-1/4 to 1-1/2 hours. Skim of any foam.
Add carrots, potatoes, and green beans. Cover partially and simmer for 15 minutes.
In a small bowl, mix cornstarch and cold water. Stir into the stew. Increase the heat and boil uncovered for 1 minutes. Sprinkle with parsley if you desire and serve.
Extra Southern Cooking Tips:
Browning the beef produces more juicy meat. Pat the meat dry with a paper towel before adding it to the how stew.
When sauteing onion and garlic, saute the onion fire. Onions need a longer cooking time and garlic may burn if cooked for too long at too high a heat