Even though this fancy-sounding stew (pronounced boor-gen-YUN or boor-ge-NYON) takes a while to prepare, it’s well worth the time. Packed with beef and vegetables, it’s a complete meal in a bowl.

　　

Ingredients

Serves 8; 1 cup per serving

　　2 tablespoons all-purpose flour

　　Pepper to taste

　　1 pound boneless lean beef chuck roast, all visible fat discarded, cut into 1-inch cubes

　　Cooking spray

　　1 teaspoon canola or corn oil

　　1/4 cup chopped onion

　　1 medium garlic clove, minced

　　1 pound small whole button mushrooms

　　3 medium tomatoes, finely chopped, or 1 14.5-ounce can no-salt-added diced tomatoes, undrained

　　1 1/2 cups water (plus more as needed)

　　1/2 cup dry red wine (regular or nonalcoholic)

　　1 1/2 tablespoons salt-free herb seasoning blend

　　4 medium potatoes, peeled and coarsely diced (about 3 cups)

　　4 medium carrots, coarsely diced

　　

Step 1

In a large bowl, stir together the flour and pepper. Add the beef, turning to coat and shaking off the excess.

　　

Step 2

Lightly spray a Dutch oven with cooking spray. Heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 1 to 2 minutes, stirring frequently.

　　

Step 3

Stir in the onion and garlic. Cook for 3 minutes, or until soft, stirring frequently.

　　

Step 4

Stir in the mushrooms. Cook for 1 to 2 minutes, or until they absorb the liquid in the pot.

　　

Step 5

Stir in the tomatoes, water, wine, and herb seasoning blend. Reduce the heat and simmer, covered, for 2 hours, stirring occasionally and adding water if needed to keep the bottom of the pot covered.

　　

Step 6

Stir in the potatoes and carrots. Simmer, covered, for 30 minutes, or until the beef and vegetables are tender.

　　

Slow-Cooker Method

Step 7

Omit the cooking spray and oil. Put the coated beef cubes in a 3 1/2- or 4-quart slow cooker. Add the remaining ingredients and cook, covered, on high for 4 to 5 hours or on low for 8 to 9 hours, or until the beef and vegetables are tender.

　　

Cook’s Tip

Step 8

If you prefer, replace the herb seasoning blend with a combination of 1 tablespoon snipped fresh parsley; 1/4 teaspoon dried thyme, crumbled; 1/4 teaspoon dried basil, crumbled; 1/4 teaspoon dried oregano, crumbled; 1/8 teaspoon dried rosemary, crushed; and 1/8 teaspoon dried marjoram, crumbled.

　　

Nutrition Information

Step 9

(Per serving)

　　

Step 10

Calories: 174

　　

Step 11

Total fat: 3.0g

　　

Step 12

Saturated: 1.0g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 1.5g

　　

Step 16

Cholesterol: 22mg

　　

Step 17

Sodium: 50mg

　　

Step 18

Carbohydrates: 23g

　　

Step 19

Fiber: 3g

　　

Step 20

Sugars: 5g

　　

Step 21

Protein: 15g

　　

Step 22

Calcium: 42mg

　　

Step 23

Potassium: 822mg

　　

Dietary Exchanges

Step 24

1 starch

　　

Step 25

2 vegetable

　　

Step 26

1 1/2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition