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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 263.1
  • Total Fat: 14.3 g
  • Cholesterol: 38.6 mg
  • Sodium: 344.5 mg
  • Total Carbs: 20.4 g
  • Dietary Fiber: 2.9 g
  • Protein: 13.7 g

View full nutritional breakdown of Penni's Beef Stew calories by ingredient
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Penni's Beef Stew

Submitted by: PENNIF

Introduction

I don't like southern-style stews b/c I don't like the roux, but I LOVE this one! It's low in fat and calories, and high in protein and GOOD carbs! And it lasts a long time! I don't like southern-style stews b/c I don't like the roux, but I LOVE this one! It's low in fat and calories, and high in protein and GOOD carbs! And it lasts a long time!
Number of Servings: 8

Ingredients

    1 lb lean beef stew meat
    2 Tbsp all-purpose flour
    1 bay leaf
    1/2 tsp dried marjoram
    1/4 tsp black pepper
    2 Tbsp canola oil
    1 cup frozen corn
    1 cup frozen cut green beans
    1 medium onion, cut into wedges
    2 1/2 cups cubed potatoes
    3 cups vegetable juice (V8)
    1 cup water
    1 tsp worcestershire sauce
    1 beef bouillon cube (or 1 tsp beef bouillon granules)


Directions

Put flour in plastic bag. Add cubes of meat a few at a time and shake to coat.

Put oil in med. to large pot and brown meat, after all cubes have been floured, in batches, over med. high heat.

Drain fat and return meat to pot.

Add Vegetable juice, water, onion, bouillon, worcestershire sauce, marjoram, oregano and pepper.

Bring mixture to a boil. Reduce heat, cover, and simmer 1 hour, or until meat is nearly tender.

Stir in potatoes, green beans, and corn. Bring to a boil. Reduce heat, cover and simmer one more hour.

You can serve w/rice if you'd like, but add an additional 20.6 calories, .1 g fat, and 4.4 g of carbs for every cup of white rice.

Makes approximately 8 to 10 servings.



Number of Servings: 8

Recipe submitted by SparkPeople user PENNIF.






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