I’ve been using up the vegetables in my fridge and stretching one package of stew meat as far as I can, and I’ve succeeded in getting about 8 meals out of it. Yesterday I made a three-bean chili with the lean stew meat (feeds 4), and today I made this hearty stew (feeds 4 also). The twist? Instead of white potatoes I used yams. Adds a different taste, just a little bit of sweetness to the dish. I ran the ingredients through the Weight Watcher’s online recipe builder to calculate the points – you’ll need to recalculate your own points if you alter the ingredients. As listed below, this dish is 4 points per each generous cup serving.
Tip: If you use cooking spray instead of the olive oil, you can reduce the points per serving to three. Don’t forget,though, that olive oil is a healthy oil and healthy food guidelines recommend 2 teaspoons per day.
Ingredients
- 7 oz beef stew meat
- 2 cloves garlic, crushed
- 1/2 white onion, chopped
- 2 tsp olive oil
- 1 15 oz can diced tomatoes
- 1 tbsp tomato paste
- 1-1/2 cups chicken broth (I used chicken not beef only because I only had chicken on hand)
- 1/2 cup baby carrots
- 1/4 medium head green cabbage
- 9 oz raw yams, cubed
- Salt and pepper, to taste
Directions
Brown the meat in the olive oil, add the garlic and onions and cook until the onions are translucent. Add the remaining ingredients and cook until the yams are tender. Makes 4 generous one-cup servings. Prep time took me about 15 minutes; cooking time took about 45. Dinner in an hour!
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In our house this would feed Sarah’s husband and that’s all, so I will double the recipe. We’d probably get leftovers out of it too, which is nice for lunch the next day. This sounds good. I’ve never put cabbage in our beef stew and I love yams. Thanks, Claire.
Definitely double it for more adults, Joan. Let me know what you think, and feel free to adapt it – I think you’re probably a much better cook than I. Would love to know what you think of it. I still think my foods might be too bland, so I welcome suggestions about seasonings, for sure. Oh and I didn’t so much like the cauliflower – I think maybe I overcooked it. And my mom always put cabbage in the stew – that’s where I got that from.
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