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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.

 

"Talk of joy: there may be things better than beef stew and baked potatoes and home-made bread - there may be."
-David Gayson, Journalist

The refrigerator light goes on...

Stews are great. It's just that simple. You can throw it all in a pot, put the pot on to cook and two hours later you have dinner. The great thing is that this is so versatile and this is typified by the fact that every culture has hundreds of stew recipes.

Most folks think that stews are not healthy but this really isn't the case. Start with lean meats like top round, flank steak or bottom round. Trim the excess fat carefully before starting the stew and you'll end up with a dish that's not greasy and great for you.

Tomato Paste

It is rare that a recipe will call for a whole can of tomato paste. Buying tomato paste in a tube allows you to squeeze out the amount that you need and seal the container. After dozens and dozens of moldy cans of tomato paste, I have learned my lesson and this is one of the staples that I keep extra of in my pantry.

Tomato paste usually contains a fair amount of sodium, but there are low-sodium versions that come in the tube if you look for them.

1 Tbsp. tomato paste = 14 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 3g carbohydrates, 129mg sodium, 0mg cholesterol


 

Spanish Beef Stew with Olives



Servings = 4 | Serving size =about 2 cups

Cooking Time = 120 Minutes

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

This recipe makes great leftovers.

Serve with Easy Couscous or Brown Rice

1 tsp olive oil
1 large onion (sliced)
1/2 tsp paprika
1 tsp dried oregano
2 cloves garlic (peeled)
1 lb top round, flank steak or other lean stew meat (diced)
1/4 tsp salt
fresh ground black pepper (to taste)
6 large green olives (thinly sliced)
1 medium tomato (cut into wedges)
2 Tbsp tomato paste
2 cups low sodium chicken or beef broth
2 cups water

Preheat the oven to 325°F.

Place the olive oil in large sauce pan or Dutch oven over medium heat. Add the onion and cook for about 5 minutes until the onions begin to soften. Add the paprika, oregano, whole garlic cloves and stew beef. Cook until the beef is lightly browned. Add the salt, pepper, olives, tomato, tomato sauce, stock and water. Stir.

Cover the pot and place it in the oven. Cook for 2 hours, stirring about every 30 minutes. Remove the garlic cloves before serving over the couscous or brown rice.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 243 Calories from Fat 90
  % Daily Value
Total Fat 10g 16%
    Saturated Fat 4g 18%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 48mg 16%
Sodium 389mg 16%
Total Carbohydrates 10g 3%
    Dietary Fiber 2g 8%
    Sugars 4g  
Protein 28g  
Vitamin A 11% Vitamin C 17%
Calcium 7% Iron 17%
Vitamin K 8 mcg Potassium 732 mg
Magnesium 41 mg