Snowy-Day Beef Stew

Ingredient: (8 servings)

1	tablespoon (15 ml) olive oil

1	medium onion, chopped

3	large cloves garlic, minced

6	scallions, white part and 1 inch (2.5 cm) green, thinly sliced

12	ounces fresh mushrooms, sliced

2	pounds (960 g) lean beef top round, trimmed of all fat and cut into 1-inch cubes

2	tablespoons (18 g) unbleached all-purpose flour

1 1/2

teaspoons (7.5 ml) crushed dried thyme

1/2	teaspoon (2.5 ml) crushed dried oregano

1/4	teaspoon (1.25 ml) crushed dried rosemary

1	28-ounce (720 g) no-salt-added stewed tomatoes

3 to 4

canned chipotle chiles in adobo, or to taste, minced

2	cups (480 ml) reduced-sodium canned beef broth

1/2	cup (120 ml) dry red wine

1	10-ounce (300 g) bag frozen peas

2	tablespoons (8 g) chopped parsley for garnish (optional)

Directions:

1. Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.
2. Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.
3. Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.
4. Stir in peas and cook, covered, until peas are just tender, about 5 minutes.
5. If using, sprinkle with parsley and serve hot.

Per serving:	259 calories (22% calories from fat), 32 g protein, 6 g total fat (1.7 g saturated fat), 16 g carbohydrates, 5 g dietary fiber, 71 g cholesterol, 135 mg sodium
Diabetic exchanges:	3 lean protein (1/2 bread/starch, 2 vegetable)