Sirloin & Portobello Stew

From EatingWell: December 2006 — Subscribe Now!

Meaty mushrooms and tender sirloin are a perfect pair in this richly flavored stew. Make it a meal: We like to make this with a hearty zinfandel and enjoy a glass with the meal. Look for a crusty jalapeno cheddar bread to dip into the rich broth.

4 servings, about 2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

1 pound sirloin steak, trimmed of fat, cut into 3/4-inch cubes
1/3 cup all-purpose flour
1 tablespoon extra-virgin olive oil
6 cups chopped portobello mushroom caps, (about 6 medium), gills removed if desired
2 cups frozen pearl onions, thawed and patted dry
2 plum tomatoes, chopped
2 cups frozen cut green beans, thawed
1 14-ounce can reduced-sodium beef broth
2/3 cup red wine
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation

Place steak in a medium bowl and sprinkle with flour; turn to coat. Heat oil in a large saucepan over medium-high heat. Add the steak (reserving excess flour) and cook, stirring once or twice, until browned on most sides and still pink in the center, about 3 minutes. Transfer to a plate and tent with foil to keep warm.
Add mushrooms, onions and tomatoes to the pan and cook, scraping up any browned bits, until the vegetables have released their juices, about 3 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Add green beans, broth, wine, thyme, salt and pepper; increase the heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring often, until the broth has thickened, about 5 minutes. Add the steak and any accumulated juices and cook, stirring often, until heated through, about 2 minutes.

Nutrition

Per serving: 334 calories; 9 g fat (3 g sat, 5 g mono); 50 mg cholesterol; 22 g carbohydrates; 34 g protein; 4 g fiber; 499 mg sodium; 903 mg potassium.

Nutrition Bonus: Zinc (33% daily value), Potassium (26% dv), Iron & Vitamin C (20% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 2 vegetable, 3 1/2 lean meat