Slow Cooker Beef Stew

18 Jan

Ingredients:

1 pound extra lean stew meat, cut into bite-sized chunks (you could use london broil or top sirloin trimmed of all fat if extra lean is not available)

1 tsp olive oil

2 red potatoes (about 10-12 ounces)

1 pound baby carrots

6 brown mushrooms, sliced (again, this is all I had.  You could add more if desired)

1 onion sliced and quartered

2 1/2 cups water

1/2 cup red wine

salt and pepper to taste

For later:  1/2 cup flour and 1 pound of frozen petite peas

Directions:  Early in the morning (because it takes 10 hours in the crockpot!) brown the beef in the teaspoon of olive oil.  The secret is to heat the olive oil in the pan on medium high heat.  Then  add  the meat, and it will brown quickly and evenly.  Dump the meat in the crockpot. Add the mushrooms.  then layer the carrots, onions, and potatoes, adding salt and pepper after each layer.  Pour in the water and the wine.  Put lid on and put on low.  Turn off after 10 hours.

Just before serving:  Microwave the peas in the bag (that’s how most of them come evidently.  pretty convenient.)  Put the 1/2 cup of flour into a container with enough water to dissolve.  Pour the stew into a large pan on the stove, add the cooked peas, and pour the flour mixture on top.  Stir carefully, so you don’t mash all the veggies up.  Bring to a boil and cook for at least one minute.  The broth should thicken up nicely.

This made 5 large servings (about 2 cups each) at about 320 calories/serving.  The secret is to have a higher veggie to meat ratio, and of course, relatively low fat.  So you could change up the veggies and/or the spices to make it similar to your own favorite comfort food.

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