This satisfying stew has almost two-thirds less sodium than similar convenience products. To lower it even further, replace the diced tomatoes with the no-salt variety.
—COLEEN BALCH CLAY, NY
PREP: 20 MIN. • BAKE: 3 HOURS • MAKES: 7 SERVINGS
1 boneless beef chuck roast (2 pounds), cut into 1-inch cubes
1 can (14 1/2 ounces) diced tomatoes, undrained
1/2 pound sliced fresh mushrooms
4 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, chopped
1 cup Burgundy wine or reduced-sodium beef broth
1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground mustard
1/4 teaspoon pepper
3 tablespoons all-purpose flour
1 cup water
In an ovenproof Dutch oven, combine the first 11 ingredients. Combine flour and water until smooth. Gradually stir into stew. Cover and bake at 325° for 3 hours or until meat and vegetables are tender, stirring every 30 minutes.
PER SERVING 1 cup equals 287 cal., 13 g fat (5 g sat. fat), 84 mg chol., 332 mg sodium, 15 g carb., 4 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.