Sirloin & Portabella Stew

Submitted by Mr Jackson

"From EatingWell, December 2006 This one sounds pretty good. I hope to make it soon."

 

• Ready In: 1hr 20mins
• Ingredients: 12
• Serves: 4

ingredients

• 1 lb sirloin steak, trimmed of fat, cut into 3/4-inch cubes
• 1⁄2 cup all-purpose flour
• 1 tablespoon extra virgin olive oil
• 6 cups chopped portabella mushroom caps, gills removed if desired (about 6 medium)
• 2 cups frozen pearl onions, thawed and patted dry
• 2 plum tomatoes, chopped
• 2 cups frozen cut green beans, thawed
• 1 (14 ounce) can reduced-sodium beef broth
• 2⁄3 cup red wine
• 2 teaspoons chopped fresh thyme (or 1/2 teaspoon dried)
• 1⁄2 teaspoon salt
• 1⁄4 teaspoon fresh ground pepper

directions

1. Place steak in a medium bowl and sprinkle with flour; turn to coat. Heat oil in a large saucepan over medium-high heat. Add the steak (reserving excess flour) and cook, stirring once or twice, until browned on most sides and still pink in the center, about 3 minutes. Transfer to a plate and tent with foil to keep warm.
2. Add mushrooms, onions and tomatoes to the pan and cook, scraping up any browned bits, until the vegetables have released their juices, about 3 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Add green beans, broth, wine, thyme, salt and pepper; increase the heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring often, until the broth has thickened, about 5 minutes. Add the steak and any accumulated juices and cook, stirring often, until heated through, about 2 minutes.
3. Nutrition Information.
4. Per serving: 334 calories; 9 g fat (3 g sat, 5 g mono); 50 mg cholesterol; 22 g carbohydrate; 34 g protein; 4 g fiber; 499 mg sodium; 903 mg potassium.
5. Nutrition bonus: Zinc (33% daily value), Potassium (26% dv), Iron & Vitamin C (20% dv).
6. 1 1/2 Carbohydrate Servings.
7. Exchanges: 1/2 starch, 2 vegetable, 3 1/2 lean meat.