Vegetable Meat Stew Recipe
Servings: 6
Ingredients
- 2 tbsp. flour
- 1 teaspoon Accent flavor enhancer
- 1 pound beef stew meat
- 1/4 c. minced onion
- 1 clove garlic, chopped
- 1 teaspoon dry thyme, crushed
- 4 carrots, minced, or possibly 12 mini carrots, pared
- 1 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 3 tbsp. vegetable oil
- 3 c. water
- 1 bay leaf
- 4 sm. potatoes, pared, cubed
- 1 c. frzn peas, thawed
- 1/2 c. Pet evaporated lowfat milk
Directions
- Combine flour, salt, Accent and pepper in shallow dish. Dredge meat in flour mix; reserve excess flour mix. Brown meat in warm oil in Dutch oven over medium-high heat. Sprinkle any remaining flour mix over meat. Toss to coat meat.
- Add in onion; cook till onion is limp. Add in water, garlic, bay leaf and thyme. Bring to boil over high heat. Reduce heat to low. Cover and simmer 1 hour. Add in potatoes, carrots and additional water if needed.
- Simmer, covered, 15 min. Add in peas; simmer, covered, 10 min or possibly till vegetables are tender. Stir in evaporated lowfat milk; heat through. Don't boil. Remove bay leaf before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 377g | |
| Recipe makes 6 servings | |
| Calories 272 | |
| Calories from Fat 115 | 42% |
| Total Fat 12.92g | 16% |
| Saturated Fat 3.36g | 13% |
| Trans Fat 0.18g | |
| Cholesterol 18mg | 6% |
| Sodium 1366mg | 57% |
| Potassium 717mg | 20% |
| Total Carbs 31.94g | 9% |
| Dietary Fiber 5.1g | 17% |
| Sugars 6.6g | 4% |
| Protein 8.7g | 14% |
