Home-Cooked Meal: Beef Stew

On a cold winter night, nothing sounds more appealing than a warm, home-cooked meal. This one-pot meal is not only convenient, but it’s very versatile and packed with healthy ingredients. By adding kale, green beans, carrots and beef, this fits well into a healthy lifestyle, with proper portion control.

Serving: 6

Ingredients
2 Tbsp. extra virgin olive oil
1 lb lean beef stew meat, cut into 1-inch cubes
2 large onions, chopped
4 medium carrots, cubed
2 cups diced leeks, rinsed well
6 garlic cloves, finely chopped
2 cans (14.5 ounces each) diced tomatoes in juice
2 cans (6 ounces each) tomato paste
2 cans (14.5 ounces each) fat-free, reduced sodium beef broth
3 Tbsp. dried oregano
2 cups water
2 large potatoes, cubed
1 1/4 lbs frozen green beans
2 cups chopped kale
Salt and freshly ground black pepper

Instructions

  1. In a large pot or stockpot, heat olive oil over medium-high heat.
  2. Add 1/2 of beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove beef from pot and set aside. Repeat procedure with remaining beef.
  3. In the same pot, sauté onions for about 5 minutes, stirring often until translucent. Remove onions from pot and set aside.
  4. Add carrots, leeks, and garlic, and sauté for about 5 minutes, stirring often, until barely tender. Return beef and onions to pot. Add tomatoes with juice, tomato paste, broth, oregano, and water, and bring to a boil. Reduce heat to low and simmer for about 1 hour, until beef is almost tender.
  5. Add potatoes and bring back to a boil. Lower heat, cover partially, and simmer for about 15 minutes, until potatoes are barely tender.
  6. Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
  7. Season to taste with salt and pepper and serve.

 

Credit: American Institute for Cancer Research