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New American beef stew

Chunks of beef surrounded by recipe ingredients.

Makes 6 servings.

Ingredients

2 tablespoons extra virgin olive oil

1 pound lean beef stew meat, cut into 1-inch cubes

2 large onions, chopped

4 medium carrots, cubed

2 cups diced leeks, rinsed well

6 garlic cloves, finely chopped

2 cans (14.5 ounces each) diced tomatoes in juice

2 cans (6 ounces each) tomato paste

2 cans (14.5 ounces each) fat-free, reduced-sodium beef broth

3 tablespoons dried oregano

2 cups water

2 large potatoes, cubed

1¼ pounds frozen green beans

2 cups chopped kale

Salt and freshly ground black pepper

Directions

  • In a large pot or stockpot, heat olive oil over medium-high heat.
  • Add 1/2 of beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove beef from pot and set aside. Repeat procedure with remaining beef.
  • In the same pot, sauté onions for about 5 minutes, stirring until translucent. Remove onions from pot and set aside.
  • Add carrots, leeks and garlic, and sauté for about 5 minutes, stirring often, until barely tender. Return beef and onions to pot. Add tomatoes with juice, tomato paste, broth, oregano and water, and bring to a boil. Reduce heat to low and simmer for about 1 hour, until beef is almost tender.
  • Add potatoes and bring back to a boil. Lower heat, cover partially and simmer for about 15 minutes, until potatoes are barely tender.
  • Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
  • Season to taste with salt and pepper and serve.

Nutrition information

Serving size: 1/6 of recipe. Amount per serving: 440 calories, 10g total fat (2.5g saturated fat), 64g carbohydrates, 29g protein, 12g total fiber, 350mg sodium.

Source: American Institute for Cancer Research

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