Yield: 5 servings
1 pound lean stew beef
3/4 teaspoon dried rosemary
3/4 teaspoon dried thyme
1/4 teaspoon ground black pepper
14 1/2-ounce can diced tomatoes with roasted garlic
1 tablespoon tomato paste with roasted garlic or Italian seasonings
1/3 cup dry red wine
1 1/4 cups thickly sliced fresh mushrooms
1 1/4 cups sliced carrots
1 1/4 cups frozen pearl onions
1. Preheat the oven to 325 degrees F.
2.
Coat a large nonstick skillet with cooking spray and place over
medium-high heat. Add the beef and cook for several minutes to brown
all sides.
3. Reduce the heat to medium and add the rosemary,
thyme, pepper, undrained tomatoes, tomato paste, and wine. Bring to a
boil and then remove the skillet from the heat.
4. Cover the
skillet with aluminum foil and bake for 1 1/2 hours. Carefully remove
the foil (steam will escape) and stir in the mushrooms, carrots, and
onions. Cover and bake for an additional hour or until the vegetables
and meat are tender. Serve hot over whole-wheat noodles or brown rice
if desired.
Nutritional Facts (per 1-cup serving)
Calories: 235
Carbohydrates: 18 g
Fiber: 2.2 g
Fat: 6.5 g
Sat. Fat: 2.5 g
Cholesterol: 54 mg
Protein: 23 g
Sodium: 350 mg
Calcium: 26 mg
GI rating: low
Diabetic exchanges: 2 1/2 lean meat, 1 carbohydrate
