Easy Beef Stew

Wel we've been tracking our food and exercise for about a month now, and I'm very happy to report that something must be working! Last week was absolutely terrible for me as far as exercise goes - only one training session, no time on the elliptical and no time (or good weather) to get in a walk around the neighbourhood. On top of that, the days I usually visit the gym were spent at seminars that hit me with a double whammy against the program - sitting all day AND catered buffet lunches. Even after all of that, I put on a pair of jeans that had been a bit on the uncomfortable side about three weeks before, and they fit just fine!

Little successes, but they are there and they've come even though we haven't made any drastic changes to diet. We're more careful of what we eat and its nutritional value, and we try to get in those 10,000 steps a day, which can be difficult when we're in our offices, but on the whole we haven't suffered or felt that this change was in any way a drudge.

Of course, it helps if you like to cook and can make the time to prepare food from raw ingredients instead of packages.

Today's recipe is for a Beef Stew that we tossed together a few days ago. It only takes about 15 minutes to prepare and about an hour to simmer out. If you try it, feel free to change up the veggies depending on what you have around, fresh or frozen, and what you like.

Beef Stew

1-2 tbsp Canola Oil
2 lb Flank Steak, cubed
1/2 large Onion
2 tsp Tomato Paste
1 stalk Celery, sliced
2 Carrots, large chop
1/4 cup Red Wine (optional)
1/2 cup Leek, sliced
1/2 cup Yellow Beans, cut to bite-sized pieces
1/2 cup Green Beans, cut to bite-sized pieces
2 cups Water
1 Bay Leaf
Salt & Pepper to taste

In a heavy pot or Dutch Oven, heat the oil over high heat. Add the beef, a bit of salt and pepper, and brown it on all sides. Add the tomato paste and cook down for a further 2-3 minutes, then add the onion, celery and carrot. Cook these in for about 2 minutes, then deglaze with the red wine if you are using it. Add the leek, beans, bay leaf and 1 cup of the water. Let that come back to a boil and check the seasoning. Adjust to taste and add the rest of the water. Simmer, partially covered, for about an hour. If you need more water, add a little at a time so the sauce isn't too runny. If you've added too much and want it a little thicker, add a slurry of about 1 tsp flour mixed with 3 tsp water. Stir it in thoroughly and bring the stew to a boil briefly. Take out the bay leaf. Serve the stew over whatever starch you would like - potatoes, rice or even pasta. This recipe makes 3 good dinner servings.

Nutritional Value for 1 Serving not including potatoes:
574 Calories, 24.2 grams Fat, 93.3 mg Cholesterol, 420.8 mg Sodium, 22.1 grams Carbohydrate, 4.8 grams Protein

Want to jazz up your weekend breakfast? Next time, I've got a couple of ideas that we've come to enjoy along with our Sunday morning eggs.