New American Beef Stew

New American Beef Stew

One-pot meals are the original convenience food. They’re easy, versatile and can pack plenty of healthy ingredients. 

CAL/SERV :

400

PREP TIME :

20 MINS

YIELDS :

6 SERVINGS

COOK TIME:

2 HOURS

INGREDIENTS
  • 2 Tbsp. extra virgin olive oil
  • 1 lb. 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 Tbsp. dried oregano
  • 2 cups water
  • 2 large potatoes, cubed
  • 1 1/4 lbs. frozen green beans
  • 2 cups chopped kale
  • Salt and freshly ground black pepper

INSTRUCTIONS
  1. In a large pot or stockpot, heat olive oil over medium-high heat.
  2. 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 procedure with remaining beef.
  3. In the same pot, sauté onions for about 5 minutes, stirring often until translucent. Remove onions from pot and set aside.
  4. 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.
  5. Add potatoes and bring back to a boil. Lower heat, cover partially, and simmer for about 15 minutes, until potatoes are barely tender.
  6. Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
  7. Season to taste with salt and pepper and serve.

Nutrition (per serving):

400 calories, 10 g fat (2 g. saturated fat), 58 g carbohydrate, 26 g protein, 12 g dietary fiber, 606 mg sodium.

 Courtesy of American Institute for Cancer Research