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- 1 1/2 pounds beef stew meat, trimmed and cut into 1-inch cubes
- 1 tablespoon olive oil
- 2 medium onions, cut into wedges
- 3 medium carrots, cut into 1/2-inch slices
- 1 14 1/2ounce can diced tomatoes, undrained
- 1/2 cup beef broth
- 2 cloves garlic, minced
- 1 1/2 teaspoons dried thyme, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 medium zucchini, halved lengthwise and cut into 1/4-inch slices
- 6 ounces fresh green beans, cut into 2-inch pieces (1-3/4 cups)
- Hot cooked whole wheat couscous or brown rice (optional)
- 1 recipe Gremolata (see recipe below)
1. In a large skillet brown meat, half at a time, in hot oil. Drain off fat. Transfer meat to a 3-1/2- or 4-quart slow cooker. Add onions and carrots. In a bowl stir together the undrained tomatoes, broth, garlic, thyme, salt, and pepper. Pour over meat and vegetables.
2. Cover and cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3-1/2 to 4-1/2 hours.
3. If using low-heat setting, turn to high-heat setting. Stir in zucchini and green beans. Cover and cook for 30 minutes more. If desired, serve over hot couscous. Top each serving with Gremolata. Makes 6 servings.
- 1/4 cup snipped fresh parsley
- 1 tablespoon finely shredded lemon peel
- 2 cloves garlic, minced
1. Stir together parsley, lemon peel, and garlic.
- Servings Per Recipe 6,
- cal. (kcal) 221,
- Fat, total (g) 7,
- chol. (mg) 67,
- sat. fat (g) 2,
- carb. (g) 13,
- Monosaturated fat (g) 3,
- Polyunsaturated fat (g) 1,
- fiber (g) 3,
- sugar (g) 6,
- pro. (g) 26,
- vit. A (IU) 7872,
- vit. C (mg) 22,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 5,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 28,
- Cobalamin (Vit. B12) (µg) 3,
- sodium (mg) 369,
- Potassium (mg) 695,
- calcium (mg) 71,
- iron (mg) 4,
- Percent Daily Values are based on a 2,000 calorie diet
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