For more information,
contact the Department of Dietetics at
(906) 225-3490 or toll free at 1-800-562-9753, extension 3490
Beef and Mushroom Stew
1 pound lean beef stew meat
Cooking spray
1 cup chopped onion
2 Tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon pepper
3 cups crimini or button mushrooms (about ½ pound), halved
1 cup dry vermouth
1 cup low-salt chicken broth
3 Tablespoons fresh orange juice
1 teaspoon dried basil
½ teaspoon dried thyme
3 garlic cloves, crushed
1 (14.5-ounce) can diced tomatoes, undrained
Flat-leaf parsley sprigs (optional)
Trim fat from beef; cut beef into 1-inch cubes. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add beef and onion; saute 5 minutes. combine flour, salt, and pepper; sprinkle over beef mixture, and cook 1 minute, stirring constantly. Add mushrooms and next 7 ingredients (mushrooms through tomatoes); bring to a boil. Reduce heat, and simmer, uncovered, 40 minutes or until beef is tender, stirring occasionally. Garnish with parsley, if desired.
Yield: 6 servings (serving size - 1 cup)
NOTE: substitute 1 cup chicken broth for the 1 cup vermouth, if desired.
Calories - 231; Fat - 7gm.; Sodium - 235 gm; Cholesterol - 42 gm.