Beef Stew

Ingredients:

• 7 teaspoons olive oil, divided
• 1 ½ cups chopped onion
• ½ cup chopped carrot
• 1 tablespoon minced garlic
• ¼ cup all-purpose flour
• 2 pounds boneless chuck roast, trimmed and cut into cubes
• ¾ teaspoon salt, divided
• ½ teaspoon black pepper
• 1 cup dry red wine
• 3 ¾ cups chopped seeded peeled plum tomato (about 2 pounds)
• 1 ½ cups fat-free, lower-sodium beef broth
• ½ cup water
• 2 teaspoons chopped fresh oregano
• 2 teaspoons chopped fresh thyme
• 1 bay leaf
• 1 (8-ounce) package cremini mushrooms, quartered
• ¾ cup (1/4-inch-thick) slices carrot
• 2 tablespoons chopped fresh basil

Directions

• Step 1

• Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds, stirring constantly. Remove from pan.
• Step 2

• Add 1 tablespoon oil to pan. Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper; dredge in flour. Add half of beef to pan; sauté 6 minutes, browning on all sides. Remove from pan. Repeat procedure.

• Step 3

• Add wine to pan, and bring to a boil, scraping pan. Cook until reduced to 1/3 cup (about 5 minutes). Return meat and the onion mixture to pan. Add tomato and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Uncover, and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil, and parsley.

  Nutrition Facts

  per Serving:334 calories; fat 13g; saturated fat 3.9g; mono fat 0.8g; poly fat 6.6g; protein 40.6g; carbohydrates 12.2g; fiber 2.4g; cholesterol 86mg; iron 4.1mg; sodium 387mg; calcium 51mg.