SWEET-AND-SOUR BEEF STEW

This chunky meal in a bowl makes terrific use of nutrient-packed vegetables. It has a deliciously sweet and tangy taste.

—Frances Conklin, Cottonwood, ID

Prep: 25 min. • Cook: 8 hours • Makes: 8 servings

• 2 lbs. beef top round steak, cut into 1-in. cubes
• 2 Tbsp. olive oil
• 1 can (15 oz.) tomato sauce
• 2 large onions, chopped
• 4 medium carrots, thinly sliced
• 1 large green pepper, cut into 1-in. pieces
• 1 cup canned pineapple chunks, drained
• ½ cup cider vinegar
• ¼ cup packed brown sugar
• ¼ cup light corn syrup
• 2 tsp. chili powder
• 2 tsp. paprika
• ½ tsp. salt
• Hot cooked rice, optional

1. In a large skillet, brown beef in oil in batches; drain. Transfer to a 4- or 5-qt. slow cooker.

2. In a large bowl, combine the tomato sauce, onions, carrots, green pepper, pineapple, vinegar, brown sugar, corn syrup, chili powder, paprika and salt; pour over beef.

3. Cover and cook on low for 8-10 hours or until beef is tender. Serve with cooked rice if desired.

Freeze option: Freeze cooled stew in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth or water if necessary.

1 cup: 290 cal., 7g fat (2g sat. fat), 64mg chol., 465mg sod., 29g carb. (17g sugars, 3g fiber), 28g pro. Diabetic exchanges: 3 lean meat, 2 vegetable, 1 starch, ½ fat.