Beef stew in a mini bread bowl

Healthy beef holiday appetizers

INGREDIENTS

2 pounds beef Bottom Round Roast or Shoulder Roast Boneless, cut into 1-inch pieces
1/4 cup all-purpose flour
1/2 teaspoon pepper
5 teaspoons olive oil, divided
1 teaspoon salt
2 medium onions, chopped
6 cloves garlic, minced
2 teaspoons dried thyme leaves, crushed
1 cup dry red wine
1 can (14 to 14-1/2 ounces) ready-to-serve beef broth
12 ounces assorted small whole mushrooms (such as cremini, shiitake and button)
2 cups packaged baby carrots
1 cup frozen peas

INSTRUCTIONS

Combine flour and pepper. Lightly coat beef with flour mixture; reserve any remaining flour mixture.

Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with 1 teaspoon oil and remaining beef. Remove beef from stockpot; season with salt.

Heat remaining 2 teaspoons oil in stockpot. Add onions, garlic and thyme; cook and stir 3 to 5 minutes. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth and reserved flour mixture. Return beef and juices to stockpot. Stir in mushrooms; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 hours. Add carrots to stockpot; continue simmering, covered, 30 minutes or until beef and carrots are fork-tender. Stir in peas; simmer 5 minutes.

Nutrition information per serving: 281 calories; 9 g fat (2 g saturated fat; 5 g monounsaturated fat); 64 mg cholesterol; 711 mg sodium; 19 g carbohydrate; 3.3 g fiber; 29 g protein; 7.2 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 3.5 mg iron; 44.5 mcg selenium; 5.1 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

Copyright 2016 KTVB


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