Microwave Beef Casserole Stew


Makes 8 servings


Vegetable cooking spray
1 pound beef stew meat, cut into bite size pieces*
1-1/2 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.


  1. Lightly coat 8X8-inch square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots; distribute evenly.
  2. 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.)
  3. Remove dish from microwave and let rest, covered, 5 minutes before serving.

Serving Suggestion

Serve with a leafy green salad and sliced tomatoes.


Add 1 can (8 ounces) no-salt-added, cut green beans, well drained.

Nutritional Information

Serving Size: 1 cup stew
Calories 133
Calories from Fat 28 %
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 30 mg
Carbohydrate 8 g
Fiber 1 g
Protein 15 g
Sodium 79 mg

Dietary Exchange

Vegetable 1-1/2
Meat 2



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