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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron and zinc. | |  |
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Beef & Mushroom Stew
2 hours
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Ingredients: |
| 4 |
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pounds boneless beef chuck or round, cut into 1-inch pieces |
| 1/4 |
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cup all-purpose flour |
| 1/2 |
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teaspoon pepper |
| 1/4 |
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cup olive oil |
| 2 |
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medium onions, chopped |
| 1 |
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head garlic, separated, peeled |
| 1 |
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cup dry red wine |
| 1 |
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can (13-3/4 to 14-1/2 ounces) ready-to-serve beef broth |
| 1 |
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envelope (0.9 ounce) onion-mushroom soup mix |
| 1 |
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pound assorted small fresh mushrooms, such as button, cremini and shiitake |
| 8 |
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ounces baby carrots |
| 8 |
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ounces sugar snap peas |
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Instructions: |
| 1. |
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Combine flour and pepper; lightly coat beef with flour mixture. Heat 1 tablespoon oil in large Dutch oven over medium heat until hot. Brown 1/4 of beef; remove beef. Repeat three times. |
| 2. |
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Add onions and garlic to Dutch oven; cook and stir over medium heat 3 minutes. Add wine; cook and stir until browned bits attached to pan are dissolved. Stir in broth and soup mix until blended. |
| 3. |
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Add mushrooms and beef to Dutch oven; bring to boil. Reduce heat; cover tightly and simmer 45 minutes. Add carrots; continue simmering, covered, 30 minutes or until beef is fork-tender. Add peas; simmer 5 minutes. |
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| Makes 8 to 10 servings. |
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| | | | | Nutrition information per serving, using chuck (1/8 of recipe): 331 calories; 29 g protein; 16 g carbohydrate; 16 g fat; 573 mg sodium; 71 mg cholesterol; 8.3 mg niacin; 0.6 mg vitamin B6; 4.4 mcg vitamin B12; 15.7 mg iron; 8.8 mg zinc.
Nutrition information per serving, using round (1/8 of recipe): 464 calories; 55 g protein; 16 g carbohydrate; 19 g fat; 562 mg sodium; 140 mg cholesterol; 10.2 mg niacin; 0.9 mg vitamin B6; 4.3 mcg vitamin B12; 6.8 mg iron; 10.5 mg zinc. |
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