8
Serves
Preparation time: 30 minutes
Cooking time: 15 minutes on the stovetop, then 4 to 4 1/2 hours in the slow-cooker on high or 7 to 8 hours on low
The trick to making a healthful, hearty meat stew is to include lots of vegetables and make a generous amount of full-bodied, low-fat gravy. You can’t whip up this stew on a busy evening, so plan to make it on the weekend.
1 1/2 pounds (700 grams) cubed boneless beef chuck (1 1/2-inch/4-centimeter cubes), trimmed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt, or to taste
1 tablespoon olive oil
1 medium onion, chopped (1 cup)
2 tablespoons all-purpose flour
4 garlic cloves, minced
1 cup dry red wine
1 can (14 1/2 ounces/398 milliliters) diced tomatoes, undrained
3/4 cup reduced-sodium chicken broth
1 teaspoon Worcestershire sauce
1 1/2 teaspoons dried thyme
2 bay leaves
2 cups peeled baby carrots (10 ounces/280 grams), rinsed
2 medium white turnips, peeled and cut into bite-size chunks (2 cups)
1 1/2 cups frozen pearl onions (6 ounces/170 grams)
1/4 cup chopped fresh parsley
1. Pat the beef dry with paper towels and sprinkle with the pepper and salt. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half of the beef and cook, turning with tongs occasionally, until browned, 3 to 5 minutes, then transfer to a plate. Repeat with the remaining beef and transfer to the plate.
2. Add the remaining 1 teaspoon oil to the skillet. Add the chopped onion and cook, stirring frequently, until softened and lightly browned, 1 to 2 minutes. Add the flour and garlic and cook, stirring, for 30 seconds to 1 minute. Add the wine and bring to a boil, stirring to scrape up any browned bits from the skillet. Add the tomatoes and mash with a potato masher. Stir in the broth, Worcestershire sauce, thyme, and bay leaves and bring to a simmer.
3. Place the beef in 4-quart (4-liter) slow-cooker and spoon on half of the tomato mixture. Place the carrots and turnips on top of the sauce, then top with the remaining tomato mixture. Cover and cook until the beef and vegetables are very tender, 4 to 4 1/2 hours on high or 7 to 8 hours on low.
4. Shortly before the stew is ready, cook the pearl onions according to package directions, then add to the stew. Discard the bay leaves and sprinkle with the parsley. One serving is 1 cup.
Per serving: 235 calories, 21 g protein, 14 g carbohydrates, 3 g fiber, 8 g total fat, 3 g saturated fat, 371 mg sodium.
Tip: Cooking meals in a slow-cooker makes mealtime a breeze, but for the best results every time, follow these tips:
• Slow-cookers operate best when filled halfway to three-quarters full. If cooking with more or less food, cooking times may need adjustment.
• Cutting vegetables to the right size is key to achieving the best texture. They should all be about the same so they cook.
• Don’t peek! Every time you open the lid, heat escapes, ensuring your food will take longer to cook.
In Step 1, substitute 1 1/2 pounds (700 grams) cubed boneless lamb leg meat, trimmed, for the beef. In Step 2, substitute 1 cup dry white wine for the red wine and 2 tablespoons chopped fresh rosemary for the thyme. In Step 3, omit the turnips. In Step 4, cook 1 1/2 cups frozen pearl onions and 1 1/2 cups frozen peas separately according to package directions, then add to the stew.
In Step 1, substitute 1 1/2 pounds (700 grams) cubed boneless pork (choose a leg cut, also called fresh ham, rather than shoulder, which is higher in fat), trimmed, for the beef. In Step 2, substitute 1 cup lager beer for the wine and 1 can (14 1/2 ounces/398 milliliters) mild green chile–seasoned tomatoes for the diced tomatoes. Substitute 1 1/2 teaspoons ground cumin and 3/4 teaspoon dried oregano for the thyme and bay leaves. In Step 3, omit the carrots and turnips; instead use 1 medium sweet potato, peeled and cut into 1 x 3/4-inch (2.5 x 2-centimeter) chunks. In Step 4, cook 1 1/2 cups frozen pearl onions and 1 1/2 cups frozen corn niblets according to package directions, then add to the stew. Substitute 1/4 cup chopped fresh cilantro for the parsley. Serve with lime wedges and hot sauce.