Easy beef stew

One-pot meals that contain all your food groups are an easy way to get dinner on the table without too much fuss. Serve this beef stew with a slice of whole-grain toast for a delicious family meal.

Ingredients

• 1 tsp (5 mL) olive oil
  
• 1 lb (500 g) diced beef (inside or outside round)
  
• 2 cups (500 mL) sliced onion
  
• 1 clove garlic
  
• ½ tsp (2 mL) dried thyme
  
• ½ tsp (2 mL) black pepper
  
• 1 cup (250 mL) whole button mushrooms
  
• 1 cup (250 mL) 25% sodium-reduced broth (beef, chicken or vegetable)
  
• 2 cups (500 mL) turnip, peeled and diced small
  
• 1 cup (250 mL) carrot, peeled and diced small
  
• 1 cup (250 mL) sweet potato, peeled and diced
  
• 2 cups (500 mL Yukon gold potatoes, peeled and diced
  
• 1 cup (250 mL) cold water
  
• 1 ½ tbsp (22 mL) cornstarch

Directions

1. Preheat oven to 350º F (180º C).
2. In a large oven proof pot, heat oil over medium heat.
3. Add meat and brown for about 10 minutes. Add onion, garlic, thyme, black pepper and mushrooms and cook until the onions are soft, about 10 minutes.
4. Add soup stock, turnip and carrots and bring to a boil. Cover and place in the oven for 30 minutes.
5. In a small bowl mix cold water and cornstarch. Remove stew from the oven and stir in cornstarch mixture, sweet potatoes and potatoes. Cover and return to the oven for 30 minutes.
6. Remove the lid and cook for an additional 15 minutes. Serve.

Nutritional info per serving (1 cup / 250 ml)

• Calories: 245
  
• Protein: 22 g
  
• Total fat: 4 g
  Saturated fat:1 g
  Cholesterol: 39 mg
• Carbohydrate: 31 g
  Dietary fibre: 4 g
• Sodium: 182 mg
  
• Potassium: 833 mg
  
  

  Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2008.