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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Choose a gluten free flour such as tapioca flour for this dish.

 

"Square meals, not adventurous ones, are what you should seek."
Bryan Miller, NY Times Restaurant Critic

The refrigerator light goes on...

Family Friendly tip - instead of purchasing stew beef ready cut at the market, purchase a chuck roast and cut your own. You'll save money and ultimately calories as you can trim the fat yourself.

Fresh thyme gives this a lovely boost but if your preference is to use dry, two fresh sprigs would be roughly 1 1/2 teaspoons of dried thyme.

While this dish stands well on its own, it really is great served over brown rice, which for half a cup per serving will add approximately 100 calories to the dish.

Crimini Mushrooms

Crimini mushrooms are marketed under many names, including Baby Bella, Roman, Italian, Brown or Classic Brown mushrooms. They are similar in size to white mushrooms but are a light cocoa color and have a firmer texture. They are much more flavorful than white mushrooms, having a richer, earthy taste that activates the umami taste buds. Their flavor has often been referred to as "meaty".

Portobello mushrooms are actually large crimini mushrooms and, because of the savory meaty flavor, have become popular in the last few years. As mushrooms mature, the ring that protects the spores breaks and as a result there is loss of moisture. Young mushrooms contain as much as 80% water and, as they lose water (as portobellos do by having their gills exposed), the savory mushroom flavor is increasingly concentrated.

If you are going to use portobellos in a recipe that has liquid or a sauce, scraping the gills from the mushroom before cooking will keep the sauce from turning black. Some taste will be lost, but there will still be plenty of rich mushroom flavor.

4 ounces mushrooms = 28 calories, 0g fat, 0g sat fat, 0 mono fat, 3g protein, 0g carbohydrates, 4mg sodium, 0mg cholesterol


 

Quickie Mushroom Beef Stew



Servings = 6 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2,3,4,5.

This recipe makes great leftovers.

Serve with Brown and Wild Rice or Brown Rice

4 Tbsp flour (divided)
1 lb beef chuck (well trimmed, cubed)
4 Tbsp olive oil (divided)
1 small onion (diced)
1 lbs crimini mushrooms (sliced)
1/4 tsp salt
2 cloves garlic (minced)
1/2 cup red wine
1 15 ounce can low sodium beef broth
2 sprigs fresh thyme
1 tsp fresh ground black pepper (to taste)

Trim and cube the beef and toss in 2 tablespoons of flour to coat. Heat the olive oil in a heavy pan and sear the meat in batches, remove and set aside when brown.

Add the onion and garlic to the pan and saute for 2 or 3 minutes over medium low heat, being careful not to burn the garlic. Add the mushrooms and salt and cook for 5 minutes.

Add the wine and the beef broth, add ground pepper to taste, stir and bring to a boil. Return the beef to the pan and reduce the heat to low.

Add the thyme to the pot, cover and simmer for 30 minutes, stirring occasionally. Mix together the remaining 2 tablespoons of flour with a little water and add to the pot, stirring until well incorporated. Remove from the heat and leave covered for a few minutes prior to serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 6

.

Amount Per Serving

Calories 263 Calories from Fat 118
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 3g 13%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 43mg 14%
Sodium 337mg 14%
Total Carbohydrates 9g 3%
    Dietary Fiber 1g 3%
    Sugars 2g  
Protein 19g  
Vitamin A 1% Vitamin C 2%
Calcium 3% Iron 15%
Vitamin K 6 mcg Potassium 684 mg
Magnesium 33 mg