Fireside Beef Stew

Fireside Beef Stew

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From: Diabetic Living Magazine

This low-calorie main dish stew gets its lively flavor from a tantalizing mix of mustard, allspice, and Worcestershire sauce.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1½ pounds boneless beef chuck pot roast
  • 1 pound butternut squash, peeled, seeded and cut into 1-inch pieces
  • 2 small onions, cut into wedges
  • 2 cloves garlic, minced
  • 1 (14 ounce) can reduced-sodium beef broth
  • 1 (8 ounce) can tomato sauce
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon dry mustard
  • ¼ teaspoon ground black pepper
  • ⅛ teaspoon ground allspice
  • 2 tablespoons cold water
  • 4 teaspoons cornstarch
  • 1 (9 ounce) package frozen Italian green beans

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3- ½- to 4- ½-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice.
  2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
  3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened.
  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 207 calories; 4 g fat(1 g sat); 3 g fiber; 15 g carbohydrates; 27 g protein; 23 mcg folate; 67 mg cholesterol; 5 g sugars; 905 IU vitamin A; 12 mg vitamin C; 47 mg calcium; 4 mg iron; 440 mg sodium; 722 mg potassium
  • Nutrition Bonus: Iron (22% daily value), Vitamin C (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ vegetable, ½ starch, 2½ lean meat

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