Recipe contest winner – Italian Stew

Posted by Jennifer (The RD)

A few weeks ago, I posted an entry about National Nutrition Month.  I really wanted to encourage my co-workers to start thinking about good nutrition.  So, I had them turn in their favorite healthy recipe to be judged by our volunteers, one of which is my very own co-blogger Jennifer.  Our volunteers tried out all of the recipes and judged them on how healthy they were, taste, appearance, etc.  The day that the winning recipes were announced was really fun.  Along with receiving a recipe book of all of the contributed recipes, each person got an award…heartiest meal, best use of vegetarian items, etc.  However, we had 2 grand prize winners!  The first of the winners was Sheila, one of our nurses, who won for her scrumptious Italian Stew recipe.  On top of submitting this great and healthy recipe, Sheila has also adopted an adorable new dog that her family plans to take many walks with so that eveyone can become more active.  Way to go Sheila!!!!  Here is Sheila’s recipe:

7 tsp. olive oil, divided

1 ½ cups chopped onion

½ cup chopped carrot

1 TB minced garlic

¼ cup all purpose flour

2 lbs. boneless chuck roast, trimmed of fat and cut into cubes

¾ tsp. salt, divided

½ tsp. black pepper

1 cup dry red wine

3 ¾ cups chopped, seeded, and peeled plum tomatoes (about 2 lbs.)

1 ½ cups fat free, low sodium beef broth

½ cup water

2 tsp. chopped fresh oregano

2 tsp. chopped fresh thyme

1 bay leaf

1 eight oz. package cremini mushrooms, quartered

¾ cup (1/2 inch thick sliced carrots)

2 TB chopped fresh basil

1 TB chopped parsley

 

Heat dutch oven over med/high heat.  Add 1 tsp. oil.  Add onion and chopped carrots and sauté 8 minutes, stirring occasionally.  Add garlic and sauté 45 seconds, stirring constantly.  Remove from the pan.

Add 1 TB oil to pan.  Place ¼ cup flour in a shallow dish.  Sprinkle beef with ½ tsp. salt and pepper.  Dredge beef in flour.  Add half of beef to pan.  Saute 6 minutes, browning all sides.  Remove from pan.  Repeat procedure.

Add wine to pan and bring to a boil, scraping the bottom of the pan.  Cook about 5 minutes (until reduced to 1/3 cup).  Return meat and onion mixture to pan.  Add tomato and next 6 ingredients and bring to a boil.  Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.  Discard bay leaf.  Stir in remaining ¼ tsp. salt, basil, and parsley.

 ♥ ♥

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