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Beef Stew With Ale

Yield 5 servings (serving size: 2 cups)

Ingredients

  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 1/2 pounds lean boned round steak, cut into 1-inch cubes
  • Cooking spray
  • 1 teaspoon canola or vegetable oil
  • 3 cups chopped onion
  • 1 1/2 pounds baking potato, peeled and cut into 1-inch pieces
  • 1 pound carrots, sliced
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1 (14 1/2-ounce) can fat-free, reduced sodium chicken broth
  • 1 (12-ounce) bottle ale
  • 1 tablespoon cider vinegar
  • 1 teaspoon Worcestershire sauce
  • 1 bay leaf

Nutrition Information

  • calories 406
  • fat 8 g
  • satfat 2.7 g
  • protein 35 g
  • carbohydrate 45 g
  • cholesterol 79 mg
  • iron 4.3 mg
  • sodium 750 mg
  • caloriesfromfat 18 %
  • fiber 5.6 g
  • calcium 56 mg

How to Make It

  1. Combine flour, salt, and pepper in a shallow dish; stir well. Dredge beef in flour mixture.

  2. Coat a Dutch oven with cooking spray; add oil, and place pan over medium-high heat until hot. Add meat and any remaining flour mixture; cook 6 minutes or until meat is browned, stirring occasionally (pan will be dry).

  3. Add onion, potato, and carrot to meat mixture; cook 2 minutes, stirring constantly. Stir in rosemary and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Discard bay leaf.

Oxmoor House Healthy Eating Collection