The weather outside may be frightful, but this delightful recipe will warm up your family without wrecking your diet plan.
Chunky Beef Stew
Makes: 5 servings
Prep time: 25 minutes
Cook time: 25 minutes
Nonstick cooking spray
3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
3/4 pound tiny new potatoes, halved
1 package (9 ounces) frozen cut green beans (2 cups)
4 carrots, peeled and cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon black pepper
3 cans (8 ounces each) no-salt-added tomato sauce
1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside.
2. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning, and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes, or until vegetables are tender.
3. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.
Nutrition facts per serving: 240 calories, 20g protein, 33g carbohydrate, 3g fat (1g saturated), 6g fiber
Originally published in FITNESS magazine, October 2009.