Recipes: Comfort Food

the recipes

january 2002

Comfort Food

Parvine's Beef Stew

(makes 10 servings)

1	tablespoon olive oil
1	pound (480 g) onions, coarsely chopped
2 1/2	pounds (1200 g) boneless top sirloin, trimmed of all fat and cubed
2	pounds (960 g) red potatoes, scrubbed and cut into small chunks
1 1/2	pounds (720 g) fresh green beans, trimmed
2	28-ounce (840 g) cans no-salt-added diced tomatoes
1	cup (240 ml) low-sodium canned beef broth
1	heaping teaspoon crushed dried mixed Italian herbs
1	heaping teaspoon crushed dried basil
	garlic powder, to taste
	salt, to taste (optional)
	freshly ground pepper
	paprika
2	bay leaves

In a large pot, heat the olive oil and add the onion. Cook over low heat for 3 minutes. Add the beef. Stir and cook for 2 minutes.
Add the potato, green beans, tomatoes with their juice, beef broth, herbs, garlic powder, salt (if using) and pepper. Generously sprinkle with the paprika and add the bay leaves.
Cover and simmer for 1 to 1 1/2 hours, until meat and vegetables are tender. If desired, thin with additional beef broth or water during the last 15 minutes of cooking time.
Ladle into shallow soup plates and serve.

Per serving:	291 calories (20% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 31 g carbohydrates, 7 g dietary fiber, 69 mg cholesterol, 90 mg sodium, 1471 mg potassium
Diabetic exchanges:	3 lean protein, 2 carbohydrate (1 bread/starch, 3 vegetable)

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