Steak & Portobello Stew
From EatingWell: EatingWell Serves Two
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.
- 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
- 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.
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).
Carbohydrate Servings: 112
Exchanges: 3 vegetable, 3 lean meat
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- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- EatingWell Serves Two