Hearty beef stew is low in calories and fat

Good for you

December 26, 1990

This delicious, filling recipe takes about 20 minutes to prepare and one hour to cook, perfect for long, cold winter nights.

Chuckwagon Beef Stew 1 pound beef round, cut into 3/4 -inch cubes

Salt and pepper

1 tablespoon vegetable oil

1 large onion, coarsely chopped

1 garlic clove, minced

1/2 teaspoon marjoram

1 bay leaf

1 pound red potatoes, cut into one-inch chunks

2 large carrots, thickly sliced

1/4 pound green beans, cut into 1-inch lengths

Season beef lightly with salt and pepper. In a large flameproo casserole or heavy-duty skillet with a lid, heat oil over medium-high heat. Add beef and cook, stirring occasionally, until browned, five to seven minutes. Remove with a slotted spoon and set aside.

Add onion to pan and cook until beginning to brown, five to seven minutes longer. Add garlic and cook one minute. Return meat to pan. Add marjoram, bay leaf and enough water to barely cover. Cover casserole and simmer 30 minutes.

Add potatoes and carrots. Simmer, cover, stirring once or twice, ten minutes. Add green beans and simmer until meat and vegetables are tender, five to ten minutes longer.

Remove one-half cup potatoes and carrots and one-half cup liquid from stew and puree in a food processor or blender. Stir puree back into stew to thicken liquid slightly. If necessary, boil .. uncovered for a few minutes to thicken further. Season with salt and pepper.

;/ Makes four servings with 283 calories each.

-- "365 Easy Low-Calorie Recipes" by Sylvia Schur and Vivian Schulte; Harper and Row Publishers -- 1990, $15.95.

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