Quick Beef-Vegetable Stew

Serves 4

• 2 teaspoons canola oil
• 1 pound beef tenderloin, trimmed and cut into 1-inch chunks
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup baby-cut carrots
• 1 cup frozen pearl onions, thawed
• 2 celery stalks, sliced
• 1 tablespoon water
• 4 teaspoons all-purpose flour
• 1 cup reduced-sodium chicken broth
• 1 cup canned diced tomatoes
• 1 teaspoon tomato paste
• 1 bay leaf
• ½ teaspoon dried thyme

1 Heat 1 teaspoon of oil in Dutch oven over medium-high heat. Sprinkle beef with salt and pepper. Place in Dutch oven and cook, stirring often, until browned, about 2 minutes. Transfer to plate.

2 Heat remaining 1 teaspoon oil in same Dutch oven over medium-high heat. Add carrots, onions, celery, and water. Cook, covered, stirring occasionally, until vegetables soften, about 5 minutes.

3 Add flour to Dutch oven and stir until vegetables are coated. Add broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to boil. Reduce heat and simmer, partially covered, until vegetables are almost tender, about 5 minutes. Return beef and any accumulated juices to Dutch oven and cook until vegetables are tender, 3–5 minutes. Remove and discard bay leaf.

PER SERVING (1½ CUPS): 221 Cal, 9 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 596 mg Sod, 11 g Total Carb, 5 g Sugar, 2 g Fib, 25 g Prot, 56 mg Calc. PointsPlus value: 6

Cook’s Note

Using naturally tender beef tenderloin ensures that this quick one-pot meal is as tender as a slow-simmered stew.

Broiled Skirt Steak with Mustard-Spice Rub

Serves 4 • Gluten Free

• 1 teaspoon Dijon mustard
• 2 garlic cloves, minced
• 1 teaspoon brown sugar
• ¼ teaspoon cayenne
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 pound skirt steak, trimmed

1 Spray broiler rack with nonstick spray and preheat broiler.

2 Combine mustard, garlic, brown sugar, cayenne, salt, and pepper in a small bowl. Press mustard mixture on both sides of steak.

3 Place steak on broiler rack. Broil steak 5 inches from heat until instant-read thermometer inserted into center of steak registers 145ºF, about 4 minutes per side. Transfer steak to a cutting board and let stand about 5 minutes. Cut steak on an angle against the grain into 12 slices.

PER SERVING: (3 SLICES STEAK): 197 Cal, 12 g Total Fat, 5 g Sat Fat, 1 g Trans Fat, 70 mg Chol, 221 mg Sod, 2 g Total Carb, 1 g Sugar, 0 g Fib, 20 g Prot, 22 mg Calc. PointsPlus value: 5