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Beef and Vegetable Ragoût


Yield

Makes 6 servings

Ingredients

Olive oil cooking spray
1 cup coarsely chopped onion
4 cloves garlic, minced
1-1/4 pounds boneless beef top round steak, trimmed and cut into 1-inch cubes
All-purpose flour
2 cans (about 14 ounces each) fat-free reduced-sodium beef broth*
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons horseradish mustard
2 teaspoons dried oregano leaves, crushed
2 teaspoons dried thyme leaves, crushed
1/4 teaspoon ground allspice
1/2 teaspoon salt
1/2 teaspoon black pepper
8 ounces baby carrots
2 cups medium whole mushrooms
4 medium plum tomatoes, cut into wedges, seeded
3 cups cooked no-yolk noodles

*To defat beef broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.

Preparation

  1. Coat Dutch oven or large saucepan with cooking spray; heat pan over medium heat. Add onion and garlic; cook and stir 3 to 5 minutes or until onion is softened.
  2. Coat beef lightly with flour. Add to Dutch oven; cook and stir about 10 minutes or until browned on all sides.
  3. Add beef broth, tomato paste, Worcestershire sauce, mustard, oregano, thyme, allspice, salt and pepper; bring to a boil over high heat. Reduce heat to low. Simmer, covered, about 1-1/2 hours, adding carrots, mushrooms and tomatoes during last 45 minutes of cooking time. Serve over noodles.

Nutritional Information

Serving Size: 1/6 of recipe
Fiber 6 g
Carbohydrate 53 g
Cholesterol 48 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 9 %
Calories 381
Protein 31 g
Sodium 577 mg

Dietary Exchange

Vegetable 1
Starch 3
Meat 3

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