Sarah-Jane's New South Beef Stew
1 pound beef bottom round roast, cut into 1-inch pieces
2 tablespoons all-purpose flour
½ teaspoon pepper
2 teaspoons canola oil
1 teaspoon salt
1 medium onion, chopped
3 cloves fresh garlic, minced
2 teaspoons dried thyme leaves
2 teaspoons salt-free seasoning, such as Mrs. Dash
1 cup dry red wine
1-1.5 quarts lower sodium beef broth
4 ounces sliced mushrooms
1 cup chopped carrots
1 cup chopped celery
1.5 cups diced potatoes
1 medium head cabbage, cored and chopped
3 Roma tomatoes, chopped
1 bay leaf
3 teaspoons Worcestershire sauce
Combine the flour and pepper. Lightly coat beef with flour mixture, reserve any remaining flour mixture.
Heat the oil in a Dutch oven or large stockpot over medium heat. Brown the beef quickly then remove from pot and season with salt.
In the same pot, saute the onions, garlic, and thyme and cooking, stirring frequently for about 3 minutes. Add wine and increase heat to medium high, scrapping any brown bits off the bottom of the pan and let dissolve into the wine mixture.
Stir in 1 quart broth and any reserved flour mixture. Return beef and any beef juices to pot and then stir in the salt-free seasoning, mushrooms, carrots, celery, potatoes, cabbage, and tomatoes. Add the bay leaf and enough of the rest of the broth just to cover all the vegetables and bring to a boil. Then reduce heat and cover tightly and simmer for 45 minutes-1 hour, or until beef and vegetables are fork-tender.
Remove bay leaf and stir in the Worcestershire sauce just before serving. Enjoy!
Nutrition facts per serving (makes 6 servings): 280 calories, 7g fat, 1.5g saturated fat, 0g trans fat, 50mg cholesterol, 630mg sodium, 27g carbs, 6g fiber, 5g sugars, 21g protein.
Traditional Beef Stew Nutrition facts per serving (makes 6 servings): 370 calories, 24g fat, 9g saturated fat, 1.5g trans fat, 60mg cholesterol, 2070mg sodium, 22g carbs, 6g fiber, 3g sugars, 17g protein.
THE NEW SOUTH VERSION SAVES YOU: 90 calories, 17g fat, 7.5g saturated fat, 1.5g trans fat, and 1440mg sodium per serving!!! Plus, you can 4g protein!