Classic Beef Stew

Here is a lightened version of another tummy warming, soul comforting food. Give it a try this winter!

 

 

 

 

 

 

Ingredients:

1 1/4 lb. top round roast, trimmed of visible fat and cut into 1-inch chunks

1 tsp. smoked paprika

1/2 tsp. sea salt, divided

1/4 tsp. ground cayenne pepper

fresh ground black pepper, to taste

1 Tbsp grape seed oil, divided

1/2 large white onion, chopped

2 tsp. dried thyme

2 tsp. dried rosemary

2 Tbsp. low-sodium tomato paste

2 tsp. minced garlic (or 3 cloves chopped garlic)

2 Tbsp. whole wheat flour

4 Tbsp. balsamic vinegar, divided

2 1/2 cups low-sodium vegetable broth

2 dried bay leaves

2 carrots, peeled and cut into 1/2 inch pieces (about 1 cup)

6 oz. yukon gold or redskin potatoes, scrubbed well and cut into 3/4 inch chunks (about 1 1/2 cups)

5 oz. celery cut into 3/4 inch chunks (about 1 cup)

olive oil cooking spray

2 large portobello mushroom caps, cut into 1-inch chunks

3/4 cup frozen peas

 

Instructions:

Step One: Pat beef dry with paper towel and sprinkle with paprika, all but 1 pinch salt, cayenne and black pepper. In a large, heavy pot or dutch oven, heat 1/2 tbsp. oil on medium-high. Add half of beef and cook, undisturbed, for 2-3 minutes, until  bottom is browned; flip beef and repeat on opposite side. Transfer to a large plate and repeat with remaining 1/2 tbsp. oil and beef; set aside.

Step Two: Add onion to pot and cook until soft and lightly browned, about 6 minutes. Reduce heat to medium-low and add thyme, rosemary, tomato paste and garlic; mix well. Return beef and any accumulated juices to pot. Sprinkle with flour and cook for 1 minute, stirring constantly. Add 2 tbsp vinegar and simmer for 1 minute, until slightly reduced. Add broth and bay leaves, cover and increase heat to medium-high. Once mixture begins to simmer, immediately reduce heat to medium-low or low, adjusting as necessary to maintain a slow, steady simmer. (NOTE: You should see no more than a few bubbles gently rising to the surface at any given time.) Cover and cook for 1 hour and 15 minutes, stirring 2 or 3 times.

Step Three: Add carrots, cover and simmer for 30 minutes. Add potatoes, cover and simmer for 10 minutes. Add celery, cover and simmer until vegetables and beef are tender, 20 to 30 minutes.

Step Four: Meanwhile, coat a large skillet with cooking spray and heat on medium-high. Add mushrooms, remaining 2 tbsp. vinegar, remaining pinch salt and black pepper. Toss to combine and cook, stirring frequently, until mushrooms begin to soften and release liquid, 3 to 5 minutes. Reduce heat to medium-low and cook until mushrooms are tender and vinegar is almost completely reduced, about 3 minutes.

Step Five: To pot, add peas and return to a simmer; cook until just heated through, 1 to 2 minutes. Stir in mushrooms and remove from heat. Remove bay leaves and serve immediately.

Nutrients Per Serving( 1 1/2 cups beef stew):

calories: 386

total fat: 10 g

sat. fat: 2 g

carbs: 32 g

fiber: 5 g

sugars: 6 g

protein: 35 g

sodium: 510 mg

cholesterol: 91 mg

Shepherd’s Pie

Here’s a great recipe that you can make vegetarian by using brown lentils, or if you prefer meat, simply swap out the lentils for lean ground beef, chicken or turkey!

Ingredients:

-olive oil/cooking spray

-1 lb. sweet potatoes, peeled and chopped

-1/2 lb. redskin potatoes, scrubbed well and chopped

-1 cup dry brown lentils, rinsed (or use 1 to 1 1/2 lbs. cooked lean beef, turkey or chicken)

-3 crowns broccoli, florets only (4-5 cups)

-1 cup low-fat cottage cheese

-1 egg, lightly beaten

-1 tsp. extra virgin olive oil

– 1 large yellow onion, chopped

-2 large carrots, peeled and chopped

-6 celery stalks, trimmed and chopped

-1/4 tsp. sea salt

-1 tsp. dried thyme

-1 tsp. dried sage

– fresh cracked pepper, to taste

Instructions:

STEP ONE: Preheat oven to 400F. Coat an 8 x 8 inch or 11 x 7 inch baking dish with cooking spray. Set aside.

STEP TWO: Fill two large pots halfway with water and bring to a boil (if using meat you need a skillet to brown the meat in). Add sweet potatoes and redskins to one pot. Cover and reduce heat to medium-high. Add lentils to remaining pot and reduce heat to medium-high. Let both pots simmer for 10 minutes.If using meat, cook thoroughly, drain and set aside.

STEP THREE: Add broccoli to lentil pot (or a separate pot with boiling water if you’re using meat) and simmer for 5 minutes. Drain and set aside. Meanwhile, drain potatoes, return to pot and add cottage cheese. Stir in egg and use a potato masher to mash until smooth.

STEP FOUR: In a large nonstick skillet, heat oil on medium for 1 minute. Add onion, carrots and celery and cook for 3 minutes, stirring occasionally. Stir in salt, thyme and sage and cook for 2 minutes. Remove from heat and stir in lentil mixture. Season with pepper. Spoon mixture into baking dish, spreading evenly over the bottom. Drop large spoonfulls of potato mixture over top and smooth with back of spoon. Bake for 40 minutes, until edges of crust begin to turn light brown.

Nutrients per serving ( 13 oz. or 1/4 of pie):

calories: 391, Total fat: 4 grams, Sat. Fat: 1 gram, Carbs: 66 grams, Fiber: 21 grams, Sugars: 13 grams, Protein: 24 grams, Sodium: 435 mg, Cholesterol: 55 mg

**Nutrients per serving are based on recipe using lentils.**