Stew is a savory and satisfying dish

Beef stew from Grandma's recipe book. This is a wholesome dish you can savor-even if you're on a diet.

The beef is trimmed, but it scores high in protein and iron. There are 247 calories per serving.

1 lb lean beef chuck, trimmed and cut into 2 inch cubes
2 T all-purpose flour
2 tsp vegetable oil
2 large yellow onions, thinly sliced (about 3 cups)
2 cups sliced mushrooms
2 cloves garlic, minced
2 tsp lo-salt tomato paste
2 cups low fat beef broth
4 cups sliced carrots
2 medium potatoes, thinly sliced (about 2 cups)
1 cup green beans, broken into 1 inch pieces
1 T cornstarch
1 T cold water
1/4 cup fresh parsley, chopped

Coat the beef with flour, shaking off the excess.Saute beef in a large non-stick pot in the vegetable oil until browned, about 5 or 6 minutes. Set aside.

Saute onions and mushrooms in pot for about 5 or 6 minutes. Add garlic and stir for about 1 minute. Drain off oil.

Put beef back in. Stir in tomato paste and broth. Add just enough water to cover. Bring to a boil. Change heat to low and simmer about 1 1/2 hours, until beef is tender. Skim off any foam.

Add carrots, potatoes, and green beans. Cover partially and simmer for 15 minutes. At this point, I sometimes add a large can of tomatoes.

In a small bowl, mix cornstarch and cold water; stir into pot to thicken sauce. Increase heat and boil uncovered for 1 minute. Sprinkle with parsley and serve.

TIPS: Browning the beef locks in the juice.
Saute onion before garlic. Onion takes a little longer and garlic may burn.