Country-Style Beef Stew - Atkins Diet Recipes

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Category : Meat

Recipe : Country-Style Beef Stew

Makes 8 servings

Stews make great do-ahead meals; when you have the time, prepare them, then divide
into serving-size portions and freeze, covered, for up to 2 months. To serve, simply
thaw and heat.

15 ounces boneless lean beef loin or round, cut into 2" cubes
2 cups tomato sauce (no salt added)
1 cup low-sodium beef broth
2 fluid ounces (1/4 cup) dry red wine
1 tablespoon Worcestershire sauce
1 bay leaf
1 teaspoon dried thyme leaves
1 teaspoon dried rosemary leaves, crumbled
1 teaspoon dried marjoram
1 large garlic clove, crushed
1/2 teaspoon freshly ground black pepper
2 medium carrots, thinly sliced
10 ounces all-purpose potatoes, pared and diced
1 medium onion, diced
1/2 cup thinly sliced mushrooms
1 medium celery stalk, thinly sliced
1 cup fresh or thawed frozen green peas

Spray medium nonstick saucepan with nonstick cooking spray; heat. Add beef;
cook over medium heat, stirring frequently, 8-10 minutes, until beef is browned
on all sides and cooked through. Stir in tomato sauce, broth, wine,
Worcestershire sauce, bay leaf, thyme, rosemary, marjoram, garlic and pepper;
bring liquid to a boil. Reduce heat to low; simmer, covered, stirring occasionally,
1-1 1/2 hours, until beef is tender.
Stir carrots, potatoes, onion, mushrooms and celery into beef mixture; simmer,
covered, stirring occasionally, 30 minutes, until vegetables and beef are very
tender. Stir in peas; simmer 10 minutes, until peas are tender. Remove and
discard bay leaf. Divide evenly among 4 plates and serve.

SERVING (1 CUP) PROVIDES: 1 3/4 Vegetables, 1 1/2 Proteins, 1/2 Bread, 10
Optional Calories.

PER SERVING: 169 Calories, 3 g Total Fat, 1 g Saturated Fat, 31 mg Cholesterol, 89
mg Sodium, 18 g Total Carbohydrate, 3 g Dietary Fiber, 15 g Protein, 30 mg Calcium