Beet Salad With Goat Cheese

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Low Fat Beef Stew

Low Fat Beef Stew

Ingredients

  • 2 pounds medium new potatoes, scrubbed
  • 2 1/2 pounds beef stew meat, cut into 1-inch cubes , trimmed of excess fat
  • 3 medium onions, quartered
  • 1 tablespoon minced garlic
  • 1/2 pound mushrooms, quartered
  • 14 ounces tomatoes, coarsely chopped
  • 1/2 cup beef stock
  • 1 tablespoon worcestershire sauce
  • 2 bay leaves
  • 1 1/2 teaspoon dried oregano
  • 1 teaspoon dry mustard
  • 1 cup frozen green beans, thawed
  • 1/4 cup finely chopped fresh parsley
  • salt, to taste
  • freshly ground pepper, to taste

Method

  1. Coarsely chop 4 potatoes.
  2. Place chopped and whole potatoes, beef, onions, garlic, mushrooms, tomatoes, beef stock, Worcestershire sauce, bay leaves, oregano and mustard in pressure cooker.
  3. Stir well to blend, making sure that some of the liquid has seeped down to the bottom.
  4. Lock the lid in place and, over high heat, bring to high pressure.
  5. Adjust heat to maintain high pressure; cook for 16 minutes.
  6. Let pressure drop naturally about 10 minutes.
  7. Do not use a quick-release method.
  8. Remove lid, tilting it away from you to allow any excess steam to escape.
  9. Test beef for doneness.
  10. If it is not sufficiently tender, lock lid back into place and return to high pressure a few more minutes.
  11. Let pressure drop naturally.
  12. Stir in the green beans and parsley.
  13. Add salt and pepper to taste, and continue simmering, stirring occasionally, until green beans are cooked, about 4 to 5 minutes.
  14. Remove bay leaves and adjust seasonings.
  15. Makes 6 servings.
  16. Preparation Time: About 20 minutes.
  17. Cooking Time: About 25 minutes.
  18. Per serving: About 510 cal, 45 g pro, 33 g car, 22 g fat, 38% cal from fat, 113 mg cholesterol, 571 mg sod, 6 g fiber.

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