A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers
Yields 8 Servings
- 3 large celery stalks
- 1 large onion
- 1 bag peeled baby carrots
- 2 tbsp. ground coriander
- 1 tbsp. ground ginger
- 1 tsp. salt
- ¼ tsp. ground nutmeg
- ¼ tsp. dried thyme
- ¼ tsp. coarsely ground black pepper
- 4 lb. boneless beef chuck for stew
- 1 can stewed tomatoes
- 3 tbsp. all-purpose flour
- Mix celery, onion, and carrots in bottom of 5 1/2- to 6 1/2-quart slow-cooker pot. In large bowl, combine coriander, ginger, salt, nutmeg, thyme, and pepper; add beef and toss to coat well. Transfer beef mixture to pot with vegetables. Pour stewed tomatoes over beef. It’s not necessary to stir.
- Cover pot with lid and cook on low setting as manufacturer directs, 8 to 10 hours or until beef is fork-tender.
- When beef is tender and ready to serve, strain stew over 3-quart saucepan; return beef and vegetables to slow-cooker pot. Skim and discard fat from liquid in saucepan. Heat liquid in saucepan to boiling over high heat. Meanwhile, in cup, with fork, mix flour with 1/4 cup water until smooth. Gradually whisk flour mixture into liquid; heat to boiling. Boil 1 minute, until gravy thickens slightly, stirring occasionally. Pour gravy over beef and vegetables in pot.
230 calories, fat 18g; saturated fat 3g, protein 34g, carbohydrates 8g, fiber 2g, sodium 368mg.