12 oz lean sirloin beef, or shank, removed from bone, trimmed of fat and cut into 1/2-inch cubes
1/8 tsp. table salt, to taste
1/8 tsp. black pepper, to taste
1 1/2 T. all-purpose flour
1 1/2 tsp. vegetable oil
1 medium onion(s), chopped
1 medium garlic clove(s), minced
4 oz light beer
1/2 C. canned crushed tomatoes
1 C. fat-free beef broth
1 tsp. bay leaf, crumbled or 1 whole bay leaf
1 tsp. dried thyme
3 large carrots, sliced into 1/4 inch thick rounds
1 C. frozen green peas, thawed
2 T. parsley, minced

Preheat oven to 200ºF (100ºC). Season beef and dredge in 1 1/2 tsp. of the flour seasoned with 1/4 tsp. salt and 1/4 tsp. pepper. Heat oil in oven-proof skillet and brown beef over high heat, 2 to 4 minutes. Remove meat from pan. Reduce heat to medium. Add onions to pan and sauté until just softened, about 5 minutes. Add garlic and cook until golden. Stir in remaining flour and cook until it just begins to color, about 1 minute. Pour in beer, tomatoes and 1 C. beef broth; add bay leaf , thyme and carrots. Return beef to pot. Bring to a simmer, cover and place in oven. Cook until meat is tender, about 1 to 1 1/2 hours. Check on stew occasionally. Add remaining 1/2 C. beef broth if liquid is running low. Ten minutes before serving, add peas to stew. Cover and let stand. Season to taste and sprinkle in parsley, then serve in 1-C. servings.

Yield: 4 servings
Serving Size: 1 C.

Calories: 184
Fat: 4.5g
Fiber: 3.6g