In a Dutch Oven
Scandinavian-Style Beef
2 tablespoons all-purpose flour
½ teaspoon salt
¼ teaspoon black pepper
1 pound beef bottom round, trimmed and cut into 1-inch chunks
1 tablespoon canola oil
1 (14½-ounce) can reduced-sodium beef broth
2 large shallots, thinly sliced
2 (6-ounce) red potatoes, scrubbed and cut into ½-inch dice
⅓ cup snipped fresh dill
2 tablespoons reduced-fat sour cream
2 cups hot cooked brown rice
1 Mix together flour, salt, and pepper on sheet of wax paper; sprinkle all over beef.
2 Heat oil in medium Dutch oven over medium heat. Add beef, in batches, and cook until browned on all sides, about 5 minutes per batch; transfer to plate. Add ½ cup of broth and the shallots; cook, stirring frequently and scraping up browned bits from bottom of pot, until shallots are softened, about 5 minutes.
3 Return beef to Dutch oven along with potatoes and remaining broth; bring to boil. Reduce heat and simmer, covered, until beef and potatoes are fork-tender, about 30 minutes. Remove pot from heat; stir in dill and sour cream. Serve over rice.
PER SERVING (1¼ cups stew and ½ cup rice): 438 Cal, 13 g Total Fat, 4 g Sat Fat, 0 g Trans Fat, 91 mg Chol, 373 mg Sod, 43 g Carb,
2 g Sugar, 3 g Fib, 36 g Prot, 48 mg Calc.
HEALTHY EXTRA
Serve steamed or roasted whole baby beets alongside the stew.