Japanese Beef Stew

 

Tonight in light of this beautiful fall weekend, I chose the first of this weeks recipes from the “Biggest Loser Cookbook”.  it is Japanese Beef Stew, it is cooking while I am preparing the post and it smells so wonderful.   It has a real Asian flare to the smell and I bet it will taste fantastic.  I am serving gluten free honey cornbread with it, which also smelled wonderful while it was baking.  I definitely had Ted’s attention this evening. 

Makes 4 servings

Ingredients:

1 Tlbs whole grain oat flour or if your watching the budget you can use regular

1/2 tsp garlic powder

Pinch of black pepper

1 lb. trimmed top round steak or London broil, cut in 1 inch cubes

2tsp toasted sesame oil

6  whole scallions, ends trimmed, chopped about 1 cup.

1 Tlbs minced garlic

1 Tlbs minced fresh ginger

2-3/4 cups lower sodium, fat free beef broth

6 ounces of straw mushrooms peeled and or I used whole fresh mushrooms

2 Tlbs low sodium soy sauce

4 small carrots or two large, peeled and cut into bite sized rounds

1 lb. sweet potatoes, peeled and cut into 1 inch cubes

1/2 lb. sugar snap peas

1/2 cup sweet peas

Salt to taste

Directions:

In a medium bowl, combine the flour, garlic powder and pepper. Add the steak and toss to coat. Refrigerate for about 1 hour.

Place a large nonstick soup pot over medium-high heat. when hot add the oil, then the beef and cook to brown on all sides. Reduce the heat to medium and add the scallions, garlic and ginger.  Cook, stirring occasionally with a wooden spoon and scraping any browned bits from the bottom of the pan, until the garlic is tender, about 5 minutes.  Stir in the broth, soy sauce, mushrooms and carrots, turn the heat to high, and bring to boil.  Reduce the heat to low, cover the pot, and simmer for about 45 minutes.  Add the sweet potatoes , cover and cook until the beef is tender, about 45 minutes longer.  Add the snap peas and cook about 5 more minutes or until he peas are tender. Season with additional salt and pepper to taste.    Serve and Enjoy!

Nutritional :

Per Serving: 291 calories, 33g protein, 35 carbs, 6g fat,7g fiber and 50 sodium.

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