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Old Fashioned Beef Stew

Categories:
main dish, low fat, beef, soups/stews

12 ounces boneless beef round roast; cut bite size
1/2 cup chopped onions
1 green pepper; chopped
2 garlic cloves; minced
2 medium potatoes; peeled, diced
4 medium carrots; sliced
1 can beef broth - (14 oz); defatted
1/4 cup evaporated skim milk
1 teaspoon paprika
2 tablespoons cornstarch
2 tablespoons dry sherry or dry red wine
or nonalcoholic red wine

Spray an unheated large skillet with no-stick spray. Heat the skillet over medium-high heat. Add the beef, onions, green peppers and garlic. Cook and stir until the beef is browned. Stir in the potatoes, carrots and broth. Bring to a boil, then reduce the heat. Cover and simmer about 30 minutes or until the meat is nearly tender. (Do not boil.) Stir in the milk and paprika. In a custard cup, stir together the cornstarch and sherry or wine until smooth. Then stir the cornstarch mixture into the beef mixture. Cook until slightly thickened and bubbly. Cook and stir for 2 minutes more. This recipe yields 4 main-dish servings. Comments: Just a few simple changes dramatically reduced the calories and fat in this classic stew. You can easily adapt these techniques to your own favorite stew recipe. Calories, fat and cholesterol were reduced by: * Reducing the amount of beef stew meat and replacing the remainder with a leaner cut of beef; * Using no-stick spray instead of oil to brown the beef; * Removing the fat from the beef broth; * Using evaporated skim milk instead of heavy cream. Nutritional Information Per Serving: Calories 315; Fat (grams) 9; Percent Calories from Fat 24%; Cholesterol (milligrams) 82; Fiber (grams) 5.9.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-14-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 126 Calories (kcal); trace Total Fat; (2% calories from fat); 4g Protein; 28g Carbohydrate; 1mg Cholesterol; 49mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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