http://www.cleverscampcamp.com/beef-stew/
i need a recipe for a beef stew?
i want to make a beef stew, just a basic one with vegetables that i cook on my stove top.
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HeartSmart Old-Fashioned Beef Stew – 7 pts
1 pound lean beef stew meat, cut into 1/2-inch cubes
2 tablespoons flour
1 tablespoon canola oil
3 cups reduced-sodium beef broth, divided
3 cups onion, thinly sliced
2 cups mushrooms, sliced
3 cloves garlic, finely minced
1 can (15 ounces) tomato sauce
1/2 cup dry red wine
2 cups carrots, sliced
2 cups russet potatoes, cubed
1 tablespoon cornstarch
1 tablespoon cold water
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 cups cooked couscous
Coat beef with flour, shaking off excess.
In a large nonstick pot, heat oil over medium-high heat. Add beef and
sauté until browned, about 5 minutes. Remove beef from pot. Add 1/4
cup to 1/2 cup of beef broth to pot; add onions, mushrooms and garlic;
sauté until tender, about 6 minutes. Return beef to pot; stir in
remaining broth, tomato sauce and wine. Cover and bring to a boil,
reduce heat to low and simmer until beef is tender, about 45 minutes.
Add carrots and potatoes. Cover and simmer for an additional 45
minutes.
In a small bowl, mix cornstarch and cold water; stir into stew.
Increase heat and boil uncovered for 1 minute. Add thyme, salt and
pepper. Serve over prepared couscous.
Serves: 8 Preparation time: 20 minutes Total time: 2 hours
Source: Darlene Zimmerman, MS, RD, for Heart Smart and tested by
Susan Selasky for the Free Press Test Kitchen.
Formatted by ChupaBabi in MC: 03.28.07
343 calories (16% from fat), 6 grams fat (1 gram sat. fat, 0 grams
trans fat), 50 grams carbohydrates, 20 grams protein, 621 mg sodium,
40 mg cholesterol, 51 mg calcium, 5 gram fiber. Food exchanges: 2 1/2
starch, 2 vegetable, 2 lean meat
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Korean Spicy Beef and Kimchi Stew – 9 pts
1 1/2 pounds boneless chuck roast or beef tenderloin, cut into 1 1/2-
inch chunks
2 large garlic cloves, minced (about 1 tablespoon)
1 tablespoon peeled minced fresh ginger
3/4 cup water
2 tablespoons low-sodium soy sauce
2 tablespoons sugar or mirin
2 cups chopped jarred kimchi
1 tablespoon sesame oil
1 tablespoon sesame seeds, toasted, for garnish
2 tablespoons chopped scallions for garnish
3 cups cooked rice
1. Turn the heat to high under a large skillet that can later be
covered. Add the beef cubes a few at a time and brown well, adjusting
the heat so the meat browns but does not burn and turning beef to
brown on all sides; this will take about 10 minutes. Remove the meat
to a plate when it is done, and turn the heat to low.
2. Add garlic and ginger to the pan and cook, stirring occasionally,
until the garlic colors, about 2 minutes. Add the water, then the soy
sauce and either sugar or mirin. Add the meat and bring to a boil;
cover, reduce heat, and simmer.
3. Adjust the heat so the mixture simmers steadily but not violently
and cook, stirring occasionally, until the meat is tender, 50 minutes,
depending on the cut you used (tenderloin cooks much faster than
chuck). Add the kimchi, and cook 10 minutes or until heated through.
(You can prepare the dish several hours in advance up to this point.
Cover and set aside until you’re ready to eat, then reheat; or cover
and refrigerate overnight before reheating.)
4. Uncover, then taste and adjust seasoning. Stir in sesame oil,
sprinkle with sesame seeds and scallions, and serve immediately over
cooked rice.
Yield: 6 servings (serving size: 1 cup stew mixture and 1/2 cup rice)
Prep: 15 minutes; Cook: 1 hour, 12 minutes.
CALORIES 418 ; FAT 12g (sat 3g,mono 5g,poly 2g); PROTEIN 38g;
CHOLESTEROL 101mg; CALCIUM 31mg; SODIUM 961mg; FIBER 2g; IRON 6mg;
CARBOHYDRATE 38g
Source: Mark Bitman for Health, MARCH 2006 The Best Recipes in the
World
Formatted by Chupa Babi in MC: 03.11.06
This recipe is high in sodium (due to the soy sauce and the kimchi),
so if high blood pressure is a concern for you, omit the soy sauce,
which will bring the sodium down about 200 milligrams.
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How To Make Great Beef Stew, Fast & Easy
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