Basic Beef Stew with Carrots and Mushrooms

Ingredients

• 1 Tbsp olive oil, divided
• 1 lb small cremini mushrooms
• Cooking spray
• 2 cups chopped onion
• 3 garlic cloves, minced
• 1/3 cup all-purpose flour
• 1 pound lean beef stew meat, cut into bite-sized pieces, remove fat
• ½ teaspoon salt, divided
• 1 cup grape or cranberry juice
• 1 tablespoon chopped fresh thyme
• 14 ounces reduced-sodium beef or vegetable broth
• 1 bay leaf
• 2 cups white potato, peeled and cut into 3/4-in cubes
• 1½ cups carrots, cut into 1-inch slices
• ½ teaspoon black pepper

   Instructions

1. Heat 1 teaspoon oil in a large Dutch oven over med- high heat. Add mushrooms, sauté for 5 minutes. Transfer mushrooms to large bowl. Lightly coat pan with cooking spray, sauté onion for 10 minutes. Add garlic, sauté for 1 minute. Add onion mixture to bowl with mushrooms.
2. Place flour in shallow bowl. Dredge beef in flour, shake off excess. Heat remaining 2 teaspoons oil in pan or med-high heat. Add half of beef, sprinkle with 1/8 teaspoon salt. Cook 6 minutes, browning all sides. Add beef to mushroom mixture. Repeat with remaining beef and another 1/8 teaspoon salt.

3. Add 1 cup juice to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf.
4. Bring to boil. Stir in beef mixture. Cover, reduce heat, and simmer for 1 hour.
5. Stir in potato and carrot. Simmer, uncovered, stirring occasionally, 1 hour and 15 min, until vegetables are tender and sauce is thick. Stir in pepper and remaining ¼ teaspoon salt. Discard bay leaf

Makes: 8 servings

Nutrition Information: CALORIES 190 (21% from fat); FAT 4.5g (sat 1.5g); CHOLESTEROL 35mg; SODIUM 240mg; CARBOHYDRATE 622g; FIBER 3g; PROTEIN 17g; CALCIUM 4%; IRON 15%