INGREDIENTS
Vegetable cooking spray
1
pound beef stew meat, cut into bite size pieces*
1‑1/2
cups baby red or Yukon gold potatoes, quartered (about 6)
1
package (8 ounces) ready-to-use sliced mushrooms
1
cup baby carrots
1/4
to 1/2 teaspoon salt (optional)
1/2
teaspoon black pepper
1/2
teaspoon dried thyme
1
tablespoon flour
1
can (14-1/2 ounces) fat-free reduced-sodium beef broth
*Supermarkets carry packages of cut-up beef for stewing. However, it's worth it to ask the butcher to cut up his or her best quality beef for stewing.
PREPARATION:
- Lightly coat 8X8-inch square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots; distribute evenly.
- Stir together salt, pepper, thyme and flour in small bowl. Sprinkle evenly over stew mixture. Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper, and microwave on HIGH for 30 minutes. (If microwave has no turntable, turn baking dish 3 times.)
- Remove dish from microwave and let rest, covered, 5 minutes before serving.
Variation
Add 1 can (8 ounces) no-salt-added, cut green beans, well drained.
Serving Suggestion
Serve with a leafy green salad and sliced tomatoes.
This recipe appears in:
Stews
NUTRITIONAL INFORMATION:
Serving Size:
1 cup stew
Sodium
79 mg
Protein
15 g
Fiber
1 g
Carbohydrate
8 g
Cholesterol
30 mg
Saturated Fat
2 g
Total Fat
4 g
Calories from Fat
28 %
Calories
133
DIETARY EXCHANGE:
Vegetable
1-1/2
Meat
2
