Savory Beef Stew - Low Sodium Recipe
A rich, hearty stew perfect for crisp fall nights!
· Vegetable oil spray
· 2½ pounds lean beef stew meat,
cut into chunks
· 2 tablespoons vegetable oil
· 1 cup finely chopped onion
· 2 teaspoons thyme
· 1 teaspoon marjoram
· 1 bay leaf, broken in half
· 7½ cups canned low-sodium beef broth
· 1 pound red potatoes, unpeeled,
cut into chunks
· 1 cup sliced carrots
· 1 8-ounce package mushrooms, quartered
· 1 cup diced red bell pepper
· ½ cup thinly sliced green onion
· 6 tablespoons cornstarch
· ¼ cup no-salt-added tomato paste
· 1 teaspoon Italian herb seasoning
· ½ teaspoon salt
· ¾ teaspoon freshly ground pepper
Preheat broiler. Lightly spray a broiler pan with vegetable spray. Arrange meat in pan; broil meat until thoroughly browned, about 5 minutes on each side.
Place oil in a large nonstick stockpot. Add onion and sauté until translucent. Add meat and any pan juices plus 1 teaspoon of thyme, marjoram, bay leaf, and 5½ cups of broth. Cover and simmer until meat is tender, about 1½ hours. Stir in potatoes, carrots, and mushrooms. Add bell pepper and green onion.
In a bowl, combine remaining 2 cups of broth, cornstarch, tomato paste, 1 teaspoon of thyme, Italian herb seasoning, salt, and pepper. Stir to mix well and pour into stew. Increase heat setting to high and bring to a boil. Reduce heat, remove bay leaf, and serve hot. Makes 12 one-cup servings.
Nutritional Analysis per Serving: 242 Calories, 21 g Protein, 19 g Carbohydrate, 9 g Total Fat, 3 g Saturated Fat, 2 g Polyunsaturated Fat, 3g Monounsaturated Fat, 47 mg Cholesterol, 185 mg Sodium.
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