chilmoe

1 tablespoon olive oil
¼ cup unbleached all-purpose flour
¼ teaspoon black pepper
1½ pounds lean boneless beef round steak, trimmed of all visible fat and cut into 1" cubes
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon dried thyme
2 bay leaves
3 cups dry red wine or nonalcoholic red wine

2 tablespoons red wine vinegar
¼ cup tomato paste
2 cans (14 ounces each) fat-free beef broth
1½ pounds baby red potatoes, quartered
20 baby carrots
16 baby pattypan squash, halved
1 pound shiitake mushrooms, thickly sliced
¼ cup chopped Italian parsley



1. Heat 1½ teaspoons of the oil in a Dutch oven over medium-high heat.

2. In a medium bowl, combine the flour and pepper. Working in batches, dredge the beef in the flour, place in the pot, and cook for 4 minutes, or until browned on all sides; do not overcrowd the pot. With a slotted spoon, remove the beef to a plate.

3. Add the remaining 1½ teaspoons oil to the pot. Reduce the heat to medium and add the onion, garlic, thyme, and bay leaves. Cook, stirring often, for 6 minutes, or until the onion is tender. Stir in the wine, vinegar, and tomato paste. With a wooden spoon, scrape up any browned bits from the bottom of the pot.

4. Add the broth and beef, and bring to a boil. Partially cover and simmer for 1½ hours, or until the beef is tender.

5. Add the potatoes and carrots, and simmer for 20 minutes. Add the squash, mushrooms, and parsley, and simmer for 10 minutes, or until the vegetables are tender. Remove and discard the bay leaves before serving.

Makes 8 Servings

Per Serving: 330 calo, 22 g pro, 33 g carb, 6 g fat, 45 mg chol, 130 mg sodium, 5 g fiber

Diet Exchanges: 0 milk, 2½ vegetable, 0 fruit, 1 bread, 2½ meat, 2½ fat

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Carrie
Open RNY - Sept. 11, 2006
5'3" Start 239 / Current 110

One-der-land Club October 1, 2006
Over-weight Club December 13, 2006
Doctor's goal: 140lbs March 23, 2007
Open Gallbladder Surgery: August 13, 2007
TT Gym rat club member #4
Current: 16% BF