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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Hearty Beef and Tomato Stew

The ingredient list may look lengthy, but this recipe involves mostly measuring and adding ingredients to the pot to simmer. To trim prep time, look for prechopped onions in the produce aisle. Serve with crusty slices of a baguette. A double-dose of lycopene comes with tomato paste and canned tomatoes.

Cooking Light OCTOBER 2006

  • Yield: 8 servings (serving size: 1 1/2 cups stew and 1 tablespoon parsley)

Ingredients

  • 2 teaspoons olive oil
  • 2 pounds sirloin steak, trimmed and cut into 1/2-inch cubes
  • 1 cup finely chopped onion (about 1 medium)
  • 3 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 1/2 cups fat-free, less-sodium beef broth
  • 4 cups cubed red potato (1 1/2 pounds)
  • 2 cups sliced carrot
  • 3/4 cup pinot noir or other spicy dry red wine
  • 2 teaspoons chopped fresh thyme
  • 1 (16-ounce) package frozen pearl onions
  • 1 (28-ounce) can crushed tomatoes, undrained
  • 1 rosemary sprig
  • 1 bay leaf
  • 1 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 1/2 cup chopped fresh parsley

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes or until browned, stirring frequently. Remove beef from pan, reserving 1 tablespoon of drippings in pan. Add onion and garlic to pan; sauté 2 minutes or until onion begins to brown. Add tomato paste; cook 1 minute, stirring frequently. Add broth; bring to a boil. Return meat to pan. Add potato and next 7 ingredients (through bay leaf); bring to a simmer. Cover and cook 1 hour and 15 minutes or until vegetables are tender, stirring occasionally. Discard rosemary and bay leaf. Stir in salt and pepper. Top with parsley.

Lycopene count: 11 milligrams per serving.

Nutritional Information

Amount per serving
  • Calories: 329
  • Calories from fat: 21%
  • Fat: 7.5g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 0.4g
  • Protein: 31.1g
  • Carbohydrate: 33.3g
  • Fiber: 4.1g
  • Cholesterol: 51mg
  • Iron: 4.3mg
  • Sodium: 630mg
  • Calcium: 93mg
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Hearty Beef and Tomato Stew recipe

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