Hearty, Heart Healthy Beef and Vegetable Stew
This lightened version of traditional beef stew uses two simple tricks to keep calories in check: It calls for only 4 ounces of beef per serving while loading up on vegetables. And to keep sodium under control, it uses a low-sodium beef or vegetable broth.
- 4 teaspoons olive oil, divided
- 2 pounds boneless beef chuck shoulder roast, cut into pieces
- 8 ounces sliced baby bella mushrooms
- 2 cups chopped onion
- 2 tablespoons minced garlic
- 1 tablespoon chopped fresh thyme
- 1 1/2 teaspoons za'atar, divided
- 1/2 cup dry red wine
- 1 quart low-sodium beef or vegetable broth (preferably low-sodium)
- 2 pounds peeled and cubed sweet potatoes (3.5-4 cups)
- 1 1/2 cups sliced carrots (about 1-inch thick rounds)
- 1 1/2 cups sliced parsnip (about 1-inch thick rounds)
- 1/2 teaspoon Kosher salt
- Freshly ground pepper
- 1 15 ounce can no-salt added white beans, drained and rinsed
- Heat 2 teaspoons olive oil in a large Dutch oven over medium-high heat. Add the beef and brown on all sides, about 5 minutes. Transfer beef to a bowl.
- Add 1 teaspoon olive oil to Dutch oven and saute mushrooms for 3-4 minutes until they are beginning to brown and most of the water from the mushrooms has evaporated. Reduce heat to medium-low, add 1 teaspoon olive oil and when hot add the onions. Saute 5-6 minutes until translucent and beginning to brown. Add the garlic, thyme, and 1 teaspoon za'atar. Saute 30 seconds to 1 minute until fragrant.
- Add the wine and deglaze the pot by scraping the brown bits from the bottom. Once the wine has mostly evaporated, add the broth and bring to a boil. Add beef with juices back to the pot, cover, and lower heat to simmer for about 45 minutes, stirring occasionally.
- Add sweet potatoes, carrots, and parsnips. Cover and cook another 45 minutes. Uncover and stir in beans, 1/2 teaspoon salt, remaining 1/2 teaspoon za'atar, and freshly ground pepper. Cook uncovered for another 30 minutes until the stew is thickened.
- Recipe provided by Jessica Fishman Levinson, R.D., of Nutritioulicious.
Per serving: 455 kcal cal., 20 g fat (7 g sat. fat), 308 mg sodium, 7 g fiber, 8 g sugar, 32 g pro.. Percent Daily Values are based on a 2,000 calorie diet