Island Beef Stew

Cooking Light
9 servings (serving size: 1 cup)

Ingredients

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3 pounds lean, boned chuck roast, trimmed
3 tablespoons all-purpose flour
1 tablespoon olive oil
2 (14.5-ounce) cans no-salt-added whole tomatoes, undrained and chopped
3 cups vertically sliced onion
1 1/4 teaspoons pepper
1 teaspoon salt
2 cups water
1/3 cup molasses
1/3 cup white vinegar
2 1/2 cups thinly sliced carrot (about 1 pound)
1/2 cup raisins
1/2 teaspoon ground ginger

Preparation

Dredge beef in flour. Heat oil in a large Dutch oven; add beef, browning on all sides. Add tomatoes, onion, pepper, and salt. Combine water, molasses, and vinegar; stir into beef mixture. Cover, reduce heat, and simmer 1 hour and 15 minutes or until beef is tender. Stir in carrot, raisins, and ginger; simmer an additional 30 minutes or until carrot is tender.

Remove roast from pan. Separate roast into bite-size pieces, and shred with 2 forks. Return shredded roast to pan.

Created date

January 1997

Nutritional Information

Calories 277
Caloriesfromfat 24 %
Fat 7.3 g
Satfat 2.4 g
Monofat 3.3 g
Polyfat 0.5 g
Protein 26.1 g
Carbohydrate 27.3 g
Fiber 2.2 g
Cholesterol 68 mg
Iron 4.3 mg
Sodium 365 mg
Calcium 82 mg