Yield: 8 servings
If you're a fan of beef, you may already know that stew meat is one of the less expensive cuts, and provides a nice textural change from ground beef.
If you're a fan of quick and easy meals, you may already love your microwave more than life itself.
This microwave casserole mixes stew meat with potatoes and carrots to create a casserole that doubles as a stew. Pair it with homemade (cheap!) corn bread to stretch the servings while still filling up.
- Vegetable cooking spray
- 1 pound beef stew meat, cut into bite size pieces*
- 11/2 cups baby red or Yukon gold potatoes, quartered (about 6)
- 1 package (8 ounces) ready-to-use sliced mushrooms
- 1 cup baby carrots
- 1/4 to 1/2 teaspoon salt (optional)
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1 tablespoon flour
- 1 can (14-1/2 ounces) fat-free reduced-sodium beef broth
*Supermarkets carry packages of cut-up beef for stewing. However, it's worth it to ask the butcher to cut up his or her best quality beef for stewing.
- Lightly coat 8-by-8-inch square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots; distribute evenly.
- Stir together salt, pepper, thyme and flour in small bowl. Sprinkle evenly over stew mixture. Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper, and microwave on HIGH for 30 minutes. (If microwave has no turntable, turn baking dish 3 times.)
- Remove dish from microwave and let rest, covered, 5 minutes before serving.
(For nutritional information, see TLC Cooking.)
Next, a super-low-fat, vegetable side or main dish ...