Red Wine-Marinated Beef Stew

Yield: 6 servings (serving size: 1 cup)

Ingredients

• 5  parsley sprigs
• 5  thyme sprigs
• 1  bay leaf
• 3  cups  dry red wine
• 1 1/2  cups  vertically sliced onion (about 1 medium)
• 1/2  cup  thinly sliced carrot
• 2  garlic cloves, minced
• 1  (2-pound) boneless chuck roast, trimmed and cut into 1-inch cubes
• Cooking spray
• 1  pound  cremini mushrooms, halved
• 1/4  cup  all-purpose flour (about 1 ounce)
• 1  teaspoon  salt, divided
• 1/2  teaspoon  freshly ground black pepper, divided
• 2  cups  less-sodium beef broth
• 1/4  cup  chopped fresh parsley

Preparation

1. Place first 3 ingredients on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Combine cheesecloth bag, wine, and the next 4 ingredients (through beef) in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours. Strain beef mixture through a colander over a bowl, reserving marinade; drain well. Set cheesecloth bag aside.

2. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add beef mixture to pan; sauté 6 minutes or until browned, stirring occasionally. Remove beef mixture from pan. Add mushrooms to pan; sauté 3 minutes or until lightly browned, stirring occasionally. Return beef mixture to pan. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, 1/2 teaspoon salt, and 1/4 teaspoon pepper to pan; cook 1 minute, stirring constantly. Add reserved marinade, cheesecloth bag, and broth; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Stir in remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle with chopped parsley. Discard cheesecloth bag.

Nutritional Information

Calories:

311 (28% from fat)

Fat:

9.7g (sat 2.8g,mono 5g,poly 0.4g)

Protein:

40.7g

Carbohydrate:

13.1g

Fiber:

1.5g

Cholesterol:

91mg

Iron:

5.9mg

Sodium:

665mg

Calcium:

49mg