Steak & Portobello Stew

From EatingWell: EatingWell Serves Two — Subscribe Now!

Meaty portobello mushrooms combine naturally with beef and red wine in this luscious, heady stew. We like to make this with a hearty Zinfandel and pour a glass to enjoy with the meal.

2 servings, 2 cups each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

8 ounces sirloin steak, trimmed and cut into 3/4-inch cubes
1 tablespoon all-purpose flour
2 teaspoons extra-virgin olive oil
1 plum tomato, chopped
3 cups chopped portobello mushroom caps, (about 3 medium)
1 cup frozen pearl onions, defrosted and patted dry
1 cup reduced-sodium beef broth, (see Tips for Two)
1 cup frozen cut green beans, defrosted
1/4 cup red wine
1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation

Place steak in a medium bowl and sprinkle with flour; turn to coat. Reserve 1 teaspoon of the excess flour. Heat oil in a large saucepan over medium-high heat. Add the steak and cook, stirring once or twice, until browned on most sides and still pink in the middle, about 3 minutes. Transfer the steak to a plate and tent with foil to keep warm.
Add tomato, mushrooms and onions to the pot and cook, scraping up any browned bits, until the vegetables have released their juices, about 3 minutes. Sprinkle the reserved teaspoon of flour over the vegetables and stir to coat. Add broth, green beans, wine, thyme, salt and pepper; increase 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.

Tips & Notes

Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Nutrition

Per serving: 311 calories; 9 g fat (2 g sat, 5 g mono); 42 mg cholesterol; 22 g carbohydrates; 29 g protein; 4 g fiber; 645 mg sodium; 957 mg potassium.

Nutrition Bonus: Selenium (71% daily value), Potassium (27% dv), Vitamin C (25% dv), Iron (15% dv).

112 Carbohydrate Serving

Exchanges: 3 vegetable, 3 lean meat