April 25, 2017
New American Beef Stew
From The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life
One-pot meals are the original convenience food. They’re easy, versatile and can pack plenty of healthy ingredients. This stew features kale, green beans, carrots and, yes, even beef. That’s because even traditional, comforting favorites like beef stew can fit into a healthy lifestyle with a few modifications and proper portion control. Just remember to limit beef and other red meat to no more than 18 cooked ounces per week for lower cancer risk.Photo credit: New American Plate Cookbook
- 2 Tbsp. extra virgin olive oil
- 1 lb. lean beef stew meat, cut into 1-inch cubes
- 2 large onions, chopped
- 4 medium carrots, cubed
- 2 cups diced leeks, rinsed well
- 6 garlic cloves, finely chopped
- 2 cans (14.5 ounces each) diced tomatoes in juice
- 2 cans (6 ounces each) tomato paste
- 2 cans (14.5 ounces each) fat-free, reduced sodium beef broth
- 3 Tbsp. dried oregano
- 2 cups water
- 2 large potatoes, cubed
- 1 1/4 lbs. frozen green beans
- 2 cups chopped kale
- Salt and freshly ground black pepper
Makes 6 servings.
Per Serving: 400 calories, 10 g fat (2 g. saturated fat), 58 g carbohydrate, 26 g protein, 12 g dietary fiber, 606 mg sodium.
Prep Time: 20 minutes
Cook time: 2 hours
- In a large pot or stockpot, heat olive oil over medium-high heat.
- Add 1/2 of beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove beef from pot and set aside. Repeat procedure with remaining beef.
- In the same pot, sauté onions for about 5 minutes, stirring often until translucent. Remove onions from pot and set aside.
- Add carrots, leeks, and garlic, and sauté for about 5 minutes, stirring often, until barely tender. Return beef and onions to pot. Add tomatoes with juice, tomato paste, broth, oregano, and water, and bring to a boil. Reduce heat to low and simmer for about 1 hour, until beef is almost tender.
- Add potatoes and bring back to a boil. Lower heat, cover partially, and simmer for about 15 minutes, until potatoes are barely tender.
- Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
- Season to taste with salt and pepper and serve.