12 oz lean sirloin beef, or shank, removed from bone, trimmed of fat and cut into 1\/2-inch cubes
\n1\/8 tsp. table salt, to taste
\n1\/8 tsp. black pepper, to taste
\n1 1\/2 T. all-purpose flour
\n1 1\/2 tsp. vegetable oil
\n1 medium onion(s), chopped
\n1 medium garlic clove(s), minced
\n4 oz light beer
\n1\/2 C. canned crushed tomatoes
\n1 C. fat-free beef broth
\n1 tsp. bay leaf, crumbled or 1 whole bay leaf
\n1 tsp. dried thyme
\n3 large carrots, sliced into 1\/4 inch thick rounds
\n1 C. frozen green peas, thawed
\n2 T. parsley, minced<\/p>\n
Preheat oven to 200\u00baF (100\u00baC). 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 saut\u00e9 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.<\/p>\n
Yield: 4 servings
\nServing Size: 1 C.<\/p>\n
Calories: 184
\nFat: 4.5g
\nFiber: 3.6g<\/p>\n","protected":false},"excerpt":{"rendered":"
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,…<\/p>\n