Monday, November 30, 2009

Sirloin and Portobello Stew

Sirloin & Portobello Stew

Meaty mushrooms and tender sirloin are a perfect pair in this richly flavored stew.

Serves: 4

Preparation time: 40 minutes


1 pound sirloin steak, trimmed of fat, cut into 3/4-inch cubes

1/3 cup all-purpose flour OR 1/3 cup potato or tapioca starch

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

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


1. Place steak in a medium bowl and sprinkle with flour or starch; 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.

2. 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 Facts

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)

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