This recipe may take a while to cook, but it doesn’t require any attention once its in the oven. This is a good dish to make on a Saturday afternoon and then have the leftovers during the week.
Oven Beef Stew
by Brenda Ponichtera
Ingredients:
2 pounds round steak, cut into cubes
3/4 cup chopped onion
1 stalk celery, sliced
2 medium potatoes, not peeled, cubed (14 ounces)
2 carrots, sliced
2 tablespoons tapioca
2 tablespoons dried parsley
1/2 teaspoon dried oregano
1/2 teaspoon salt (optional)
1/4 teaspoon garlic powder
1/8 teaspoon ground black pepper
1 bay leaf
1 1/2 cups tomato juice*
1 cup water
Directions:
Preheat oven to 325 degrees. Mix all ingredients in a 4-quart Dutch oven.
Cover and bake for 2 1/2 hours.
Note: One serving is a good source of fiber.
*Sodium is figured for no added salt.
Makes 8 cups
8 servings
Each Serving
1 cup
Carb Servings
1 1/2
Exchanges
1 starch
1 vegetable
3 lean meat
NUTRIENT ANALYSIS
calories 220
total fat 4g
saturated fat 1g
cholesterol 55mg
sodium 87mg
total carbohydrate 23g
dietary fiber 3g
sugars 5g
protein 23g
Source: Quick & Healthy Cooking www.QuickandHealthy.net, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association.
BRENDA J. PONICHTERA is a registered dietitian and award-winning author with extensive experience in nutrition and diabetes counseling. An editorial advisor for Today’s Diet and Nutrition, she is also active member of the American Dietetic Association and the American Diabetes Association. Her cookbooks Quick & Healthy Recipes and Ideas AND Quick & Healthy Volume II both Benjamin Franklin Award winners are designed to prove that healthful eating doesnt have to take a lot of time in the kitchen. Her books have been recommended in publications such as “O” The Oprah Magazine, Cooking Light, Miami Herald, Shape magazine, and USA Today, as well as by health care professionals, and busy cooks across the country. Ponichtera has sold over 700,000 copies of her Quick & Healthy Recipes and Ideas. Visit www.quickandhealthy.net
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