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.