1. Archive

The New Beef Stew

} pound lean beef stew meat

Non-stick spray coating

4 cups water

3 medium onions, halved

1 tablespoon grated orange peel

1 tablespoon instant beef bouillon granules

1 teaspoon dried thyme, crushed

{ teaspoon dried oregano, crushed

\ teaspoon pepper

1 bay leaf

3 medium carrots, peeled

2 parsnips, peeled

{ medium turnip (about { pound)

2 medium potatoes, peeled and cut into 1-inch chunks

2 stalks celery, cut into chunks

1 cup frozen peas

\ cup chopped fresh parsley or 1 tablespoon dried parsley flakes

2 tablespoons all-purpose flour

{ cup cold water

Trim all excess fat from beef; discard fat. Cut beef into 1-inch pieces. Spray a Dutch oven with non-stick spray coating; heat pan over medium-high heat. Add beef and cook, stirring until brown on all sides. Remove from heat.

Carefully add the 4 cups water to pan; return to heat. Bring to boiling, scraping up any brown bits on the bottom. Add onions, orange peel, bouillon granules, thyme, oregano, pepper and bay leaf. Return to boiling; cover and simmer for 1 hour.

Cut carrots, parsnips and turnip into }-inch pieces. Add carrots and turnip to beef mixture; cover and simmer for 10 minutes. Add parsnips, potatoes and celery; cover and simmer for 20 minutes or until vegetables are tender. Add peas and parsley; cover and simmer for 5 minutes more. With a slotted spoon, remove the meat and vegetables from broth.

In a small mixing bowl stir together the flour and the { cup cold water until smooth; stir into broth. Cook and stir until thickened and bubbly. Return meat and vegetables to the broth; heat through. Season to taste with salt. Makes 4 servings.

Nutrition information per serving: 343 calories, 27 gm. protein, 44 gm. carbohydrates, 7 gm. fat (3 gm. saturated fat), 61 mg. cholesterol, 418 mg. sodium, 1,287 mg. potassium, 8 gm. dietary fiber. U.S. RDA: 314 percent vitamin A, 95 percent vitamin C, 26 percent thiamine, 20 percent riboflavin, 29 percent niacin, 11 percent calcium, 30 percent iron.

Source: Nancy Byal, food editor, Better Homes and Gardens Magazine.