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Health Care by Food
New American Beef Stew
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1.5 cups | 440 | 29 | 2.5g | 350mg | 64g | 12g | 0g |
One-pot meals are the original convenience food. They’re easy, versatile, and can include plenty of healthy ingredients. Even traditional, comforting favorites like beef stew can fit into a healthy lifestyle with a few modifications and proper portion control. This stew features kale, green beans, carrots and, yes, even beef. If you choose to eat beef, doing so in moderation and limiting your intake to 18 ounces per week can help lower your risk of certain cancers.
Ingredients
2 tablespoons extra virgin olive oil
1 pound lean beef stew meat, cut into 1-inch cubes
2 large onions, chopped
4 medium carrots, cubed
2 cups diced leeks, rinsed well
6 garlic cloves, finely chopped
2 cans (14.5 ounces each) diced tomatoes in juice
2 cans (6 ounces each) tomato paste
2 cans (14.5 ounces each) fat-free, reduced sodium beef broth
3 tablespoons dried oregano
2 cups water
2 large potatoes, cubed
1¼ pounds frozen green beans
2 cups chopped kale
Salt and freshly ground black pepper
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce. Be sure to re-wash your hands after handling raw meat.
Add 1/2 of beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove beef from pot and set aside. Repeat with the remaining beef.
In the same pot, sauté onions for about 5 minutes, stirring often until translucent. Remove onions from pot and set aside.
Add carrots, leeks, and garlic, and sauté for about 5 minutes, stirring often, until barely tender. Return beef and onions to pot. Add tomatoes with juice, tomato paste, broth, oregano, and water, and bring to a boil. Reduce heat to low and simmer for about 1 hour, until beef is almost tender.
Add potatoes and bring back to a boil. Lower heat, cover partially, and simmer for about 15 minutes, until potatoes are barely tender.
Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
Season to taste with salt and pepper and serve.
*Beef is fully cooked when the internal temperature reaches 145˚ F.