Beef Stew with Winter Vegetables
|Trimmed beef tenderloin||3⁄4 Pound, trimmed well, cut into 1" cubes|
|Dry red wine||1⁄2 Cup (8 tbs)|
|Garlic||4 Clove (20 gm), minced|
|Dried thyme||1⁄2 Teaspoon, crushed|
|Ground cinnamon||1⁄2 Teaspoon|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Fat free beef broth/Fat free vegetable broth||3 Cup (48 tbs)|
|Onions||3 Medium, each cut into 6 wedges|
|Canned diced tomatoes||28 Ounce (1 Can)|
|Butternut squash||1 Medium, peeled and cut into 1 inch pieces|
|Baby spinach||6 Ounce (1 Bag)|
In a zip-top plastic bag, combine the beef, wine, garlic, thyme, cinnamon, and pepper.
Seal and marinate in the refrigerator overnight.
The next day, preheat the oven to 325°F.
Place the meat mixture, broth, onions, and tomatoes (with juice) in an ovenproof Dutch oven.
Place over high heat and bring to a boil.
Cover and place in the oven.
Bake for 1 hour.
Stir in the squash.
Cover and bake for 1 1/2 hours.
Calories 605 Calories from Fat 145
% Daily Value*
Total Fat 16 g24.8%
Saturated Fat 6.1 g30.7%
Trans Fat 0 g
Cholesterol 48.5 mg16.2%
Sodium 472.4 mg19.7%
Total Carbohydrates 83 g27.7%
Dietary Fiber 16.2 g64.7%
Sugars 16.2 g
Protein 34 g68.1%
Vitamin A 931.9% Vitamin C 213.5%
Calcium 42.1% Iron 61.4%
*Based on a 2000 Calorie diet