Recipe: Beef and Mushroom Stew

BEEF AND MUSHROOM STEW

1 1/2 teaspoons olive oil, divided use
1 pound beef top round, trimmed of all fat and cut into 3/4-inch cubes
1 onion, chopped
1 leek, chopped (white part only)
1 clove garlic, minced
12 ounces mushrooms, sliced (button, small portabella, shiitake or a combination)
2 stalks celery, chopped
3 carrots, halved and sliced
1/2 teaspoon pepper
1/2 teaspoon dried thyme
1/2 teaspoon paprika
1/4 teaspoon salt
1 bay leaf
1 (14.5-ounce) can sodium-reduced beef broth
1/2 cup red wine
1/2 cup frozen peas
1 tablespoon cornstarch
FOR SERVING:
3/4 cup hot, cooked brown rice
Green onions, chopped

Heat 1 teaspoon oil in Dutch oven over medium-high heat. Add beef cubes and cook, stirring frequently, until browned. Drain and set beef aside.

Add remaining oil to Dutch oven. Add onion, leek and garlic and cook, stirring frequently, until onion is tender.

Add mushrooms and saute, stirring frequently, for 3 to 4 minutes.

Stir in celery, carrots, seasonings, broth, wine and browned beef. Heat to a boil, cover, reduce heat and simmer for 1 hour or until beef is tender.

Stir in peas. Increase heat to medium.

Dissolve cornstarch in 1 tablespoon cold water; blend cornstarch mixture into stew and cook, stirring frequently, for about 10 minutes or until slightly thickened and bubbly.

TO SERVE:
Ladle stew into individual serving bowls. Top each serving with 2 tablespoons hot, cooked brown rice then garnish with chopped green onions.

Makes 6 servings

Each serving contains approximately 259 calories (31 percent of calories from fat), 9 grams total fat (3 grams saturated fat), 36 milligrams cholesterol, 21 grams carbohydrates, 22 grams protein, 194 milligrams sodium, 4 grams dietary fiber.

Source: the American Institute of Cancer Research