Tuesday, May 18, 2010

OOooops No Picture

I went home after work to veg a little bit. I then decided that I better cook this yummy stew meat before it makes a lovely dark red pool in my refrigerator. I made another "low cal high protein" recipe for a "Beef Stew." It tastes fine, just not as thick as I generally like. I love green beans and I put a little more than I was planning originally. The recipe to follow...

Chunky Beef Stew

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


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. 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. 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

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