Italian Beef Stew

(serves 8)

7 tsp. olive oil, divided
1 1/2 c. chopped onion
1/2 c. chopped carrot
1 Tbsp. minced garlic
1/4 c. all-purpose flour
2 lb. boneless chuck roast, trimmed and cut into cubes
3/4 tsp. salt, divided
1/2 tsp. black pepper
1 c. dry red wine
3 3/4 c. chopped seeded peeled plum tomato (about 2 lb.)
1 1/2 c. fat-free, lower-sodium beef broth
1/2 c. water
2 tsp. chopped fresh oregano
2 tsp. chopped fresh thyme
1 bay leaf
1 (8 oz.) package cremini mushrooms, quartered
3/4 c. (1/4-inch-thick) sliced carrots
2 Tbsp. chopped fresh basil
1 Tbsp. chopped parsley

Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic, sauté for 45 seconds, stirring constantly. Remove from pan.

Add 1 tablespoon oil to pan. Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper; dredge in flour. Add half of beef to pan; sauté 6 minutes, browning on all sides. Remove from pan. Repeat procedure.

Add wine to pan, and bring to a boil, scraping pan. Cook until reduced to 1/3 cup (about 5 minutes). Return meat and the onion mixture to pan. Add tomato and next 6 ingredients; bring to a boil. Cover reduce heat, and simmer for 45 minutes, stirring occasionally. Uncover, and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil, and parsley.

Recipe from Cooking Light

Nutrition information per serving:

Calories 334
Total fat 13g
Saturated fat 3.9g
Cholesterol 86mg
Sodium 387mg
Carbs 12.2g
Dietary fiber 2.4g
Protein 40.6g