Orchard Beef Stew

Number of Servings: 6 (320g)
Active Time: 20 min.
Total Time: 2 hours

Using fruit at the end of a long cooking time adds both acidity and sweetness to this otherwise classic stew.

Tip: The long cooking times necessary to make lean cuts as tender as possible mean that this recipe is well-suited for slow cooker modification. Brown the meat with the onions and wait until the final hour to add the fruit.

Ingredients

  • 1 Tbsp. canola oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced
  • 1½ lbs. lean stew beef, cubed
  • 2 carrots, sliced
  • 3 cups low-fat, low-sodium beef broth
  • 1 tsp. paprika
  • Pepper to taste
  • 1½ cups mixed pears and apples, cubed

Directions

  1. Heat the oil in a large, heavy-bottomed pot over medium-low heat. Add the onion and garlic and sauté until soft (5-8 minutes). Add the meat and brown. Add carrots, broth, paprika, and pepper.
  2. Bring to a boil over high heat. Reduce heat to low and simmer, uncovered, until meat is tender (1-5 hours). With lean cuts, longer cook times help produce tender meat.
  3. Add the apples and pears. Cover and cook over low heat until fruit is just soft (10-15 minutes).

Nutrition Facts

6 servings per container

Serving Size 320g

Amount per serving
Calories 220
% Daily Value*
Total Fat 7.5g 9%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3.5g
Cholesterol 74mg 25%
Sodium 320mg 14%
Total Carbohydrate 10g 4%
Dietary Fiber 2g 8%
Total Sugars 6g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 2g
Protein 27g
Vitamin D 0mcg 0%
Calcium 39.5mg 4%
Iron 2.5mg 15%
Potassium 565mg 10%
Vitamin A 180mcg 20%
Vitamin C 5.1mg 6%
Vitamin E 1mg 6%
Vitamin K 7.2mcg 6%
Thiamin 0.2mg 15%
Riboflavin 0.3mg 25%
Niacin 9.5mg 60%
Vitamin B6 0.8mg 50%
Folate 25.6mcg 6%
Vitamin B12 2.1mcg 90%
Biotin 2.2mcg 8%
Chloride 6.8mg 0%
Pantothenate 0.9mg 20%
Phosphorus 264.6mg 20%
Iodine 0.5mcg 0%
Magnesium 35.5mg 8%
Zinc 6.8mg 60%
Selenium 29mcg 50%
Copper 0.2mg 20%
Manganese 0.1mg 6%
Chromium 0.2mcg 0%
Molybdenum 2.4mcg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Beef Broth (beef Broth, Less Than 1% Of The Following: Hydrolyzed Protein (soy, Corn, Wheat), Monosodium Glutamate, Hydrolyzed Whey Protein And Wheat Bran Protein, Natural Flavor, Onion Powder, Autolyzed Yeast Extract, Caramel Color, Thiamine Hydrochloride, Salt, Dextrose, Disodium Inosinate, Disodium Guanylate), Beef, Onion, Carrots, Pears, Apples, Canola Oil, Garlic, Paprika.

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