Healthy meal for eight

January 30, 1991|By Nancy Byal | Nancy Byal,Better Homes and Gardens Magazine

Take a look at this low-fat magic! One pound of meat stretches to satisfy eight hungry diners when you mix it with hearty lentils and lots of vegetables. Because lentils contain almost no fat, they keep the fat content of the stew at a low seven grams per serving while providing lots of protein, B vitamins and iron. This recipe makes plenty, so you may want to freeze half for another time.

Beef Stew with Lentils

1 pound boneless beef chuck steak, trimmed of fat

Non-stick spray coating

7 cups beef broth

1 cup chopped onion

1 cup sliced celery

1 cup sliced carrot

1 1/2 cups lentils, rinsed and drained

1 14 1/2 -ounce can stewed tomatoes

1 bay leaf

1 9-ounce package frozen Italian-style green beans

Cut meat into one-half-inch pieces. Spray a four-quart Dutch oven with non-stick coating. Brown meat, half at a time, over medium-high heat. Drain fat. Return all meat to pan.

Add broth, onion, celery and carrot. Bring to boiling; reduce heat. Simmer, uncovered, for five minutes. Add lentils, undrained stewed tomatoes and bay leaf. Return to boiling; reduce heat to medium. Cook, uncovered, about 45 minutes or until lentils are tender and stew is thickened. Add green beans. Cover; cook for ten minutes more or until beans are tender.

To serve, remove bay leaf; ladle stew into bowls. Makes eight servings.

Makes 8 servings. Each serving has 287 calories, 26 grams protein, 31 grams carbohydrates, 7 grams fat, 42 milligrams cholesterol and 886 milligrams sodium.

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