Wednesday, August 31, 2005

Crock Beef Stew w/ Oven Roasted Vegetables

  • 1 Tb olive oil
  • 1-3/4 lb beef stew meat
  • 3 cloves garlic, pressed
  • salt & pepper to taste
  • 1 can beef broth (13 to 14-1/2 ounces)
  • 2 ts. thyme
  • 12 medium mushrooms
  • 4 plum tomatoes, quartered
  • 2 onions, quartered
  • 1-1/2 Tb olive oil
  • 1 Tb. cornstarch, dissolved in 2 Tb cold water
IN a skillet, heat 1/2 Ts olive oil over medium heat until hot. Add beef and garlic and brown, salting and peppering to taste. Stir in broth and dried thyme. Bring to a boil and transfer to a crock-pot. Cook on high for 4 to 5 hours or on low for 6 to 8 hours, depending on the type of slow cooker you have.

Meanwhile, preheat your oven to 425 degrees F. Lightly grease a jelly-roll pan with a little olive oil. Place the veggies on the pan. Drizzle 1/2 Tb olive oil over vegetables, tossing to coat. Roast in oven for 20 to 25 minutes, or until tender.

At the last hour of cooking, add the cornstarch mixture, cook and stir 2 minutes with the lid off or until sauce is slightly thickened and bubbly. Stir in the roasted vegetables and serve.

Per serving:
289 calories; 13g fat; 32g protein; 12g carb; 2 fiber; 77mg cholesterol; 285mg sodium.

*Note: I leave out the mushrooms and substituted some zucchini and yellow squash instead. YUM!