BRAISED BEEF & MUSHROOMS

Braised Beef & Mushrooms

Makes: 12 servings, about 3/4 cup each

Active Time: 1 hour

Total Time: 3 1/4 hours

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy |Healthy weight | High potassium | Gluten free|

INGREDIENTS

• 2 tablespoons canola oil
• 1 tablespoon butter
• 4 cups finely diced onions
• 2 large cloves garlic, crushed and peeled
• 2 tablespoons tomato paste
• 2 tablespoons sweet paprika
• 2 teaspoons chopped fresh marjoram, or 1 teaspoon dried
• 4 pounds beef chuck, trimmed and cut into 1 1/2-inch pieces
• 1 teaspoon salt, divided
• Freshly ground pepper, to taste
• 2 pounds cremini mushrooms, cut into 1/2-inch pieces
• 1 cup reduced-sodium beef broth
• 8 large shiitake mushroom caps, cut into 1/2-inch pieces
• 2-3 teaspoons finely minced fresh tarragon, or dill for garnish

PREPARATION

1. Preheat oven to 350°F.
2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and garlic and cook, stirring, until the onions are soft and beginning to brown, 8 to 10 minutes. Stir in tomato paste, paprika and marjoram.
3. Season beef with 1/2 teaspoon salt and plenty of pepper. Add the beef and cremini mushrooms to the pot; gently stir to combine. Add broth and cover the pot with a tight-fitting lid.
4. Transfer the pot to the oven and bake until the beef is very tender, 1 3/4 to 2 1/2 hours. Stir in shiitake mushrooms and continue baking, covered, for 15 minutes more. Remove from the oven, uncover and let stand, undisturbed, for about 15 minutes.
5. Skim or blot any visible fat from the stew. Transfer the beef and mushrooms to a bowl with a slotted spoon. Return the pot to the stove and bring to a gentle simmer. Cook until the sauce just coats a spoon. Stir the beef, mushrooms and the remaining 1/2 teaspoon salt into the sauce and heat through, about 1 minute. Serve garnished with tarragon (or dill), if desired.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 4; let cool to room temperature, cover and refrigerate for up to 3 days. Finish with Step 5 just before serving.

NUTRITION

Per serving: 224 calories; 8 g fat ( 3 g sat , 4 g mono ); 49 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 26 g protein; 2 g fiber; 246 mg sodium; 652 mg potassium.

Nutrition Bonus: Zinc (40% daily value), Potassium (18% dv), Iron & Vitamin A (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 3 lean meat