Not Yo Mamas Beef Stew

Ingredients

2 TBS whole-wheat flour

¼ tsp garlic powder

1/8 tsp salt

1/8 tsp pepper

1 LB beef tenderloin steaks cut into 1” cubes

MISTO sprayer with EVOO for priming the pan

16 oz mushrooms, sliced

1 yellow sweet onion, cut into bite sized pieces

2 TBS minced garlic

1 ½ tsp dried thyme

2 cups of low-sodium beef broth

2 cups of red wine

1 large carrot cut into bit-size pieces or 1 cup baby carrots

1 pound sweet potatoes peeled and cut into bite size pieces

Directions: In a plastic container with a lid, mix flour, garlic powder, salt and pepper. Add the beef cubes and shake until beef is coated. Refrigerate for 15 minutes.

In a large, non-stick soup pot, spray with your MISTO and set over medium-high heat until it sizzles when sprinkled water on it. Add the beef cubes, and cook for about a minute per side until browned. (I don't turn them individually, I just toss them in the pot, stir-fry style).

Once all the meat has browned, turn heat down to medium, and add the mushrooms, garlic, onion, and thyme. Cook for about 10 minutes, stirring occasionally and scraping the browned bits of flour and meat with the spoon. When the onions are tender, add the wine (when it hits the hot pan, it sizzles and steams and lets off an amazing aroma. Go ahead, put your face over it a take a deep breath - It's really quite lovely!)

Cook for about 2 minutes, then increase heat to high and add the broth and carrots. When the broth comes to a boil, reduce the heat to low, so that the liquid is simmering. Cover and cook for 45 minutes.

Then add the potatoes and simmer on low for another 45 minutes to 2 hours. The longer the meat cooks, the more tender it will become. (I like to let the potatoes and meat cook for about 2 hours, so that the meat is super-tender and the potatoes fall apart when you stir the mixture. This thickens the soup-like consistency into a stew-like consistency, which is way better!)

When the meat and potatoes are at the desired done-ness, do one final stir, and serve immediately! This is delicious and freezes beautifully, so often-times I'll make a double-batch and freeze the other half.

Per 2 ¼ cup serving: 275 calories!