An almost-effortless dish, this stew requires no peeling and little or no cutting!

　　

Ingredients

serves 6, 1 1/2 cups per serving

　　2 cups water

　　1 6-ounce can no-salt-added tomato paste

　　1 1-ounce package dried onion soup mix

　　2 tablespoons dry red wine (regular or nonalcoholic) (optional)

　　2 teaspoons dried oregano, crumbled

　　1 1/2 teaspoons soy sauce (lowest sodium available)

　　1/2 teaspoon sugar

　　Cooking spray

　　1 pound boneless sirloin steak, all visible fat discarded, cut into 1-inch pieces

　　1 16-ounce package frozen stew vegetables

　　2 cups chopped green bell peppers

　　1 10-ounce package frozen cut green beans

　　Pepper to taste

　　

Step 1

In a medium bowl, whisk together the water, tomato paste, soup mix, wine, oregano, soy sauce, and sugar.

　　

Step 2

Lightly spray a Dutch oven with cooking spray. Heat over high heat until very hot. Brown the steak for 2 to 3 minutes, stirring frequently.

　　

Step 3

Stir in the stew vegetables, bell peppers, green beans, and tomato paste mixture. Bring to a boil. Reduce the heat and simmer, covered, for 30 minutes, stirring occasionally. Remove from the heat.

　　

Step 4

Cut the potatoes from the stew vegetables in half. Stir the stew. Sprinkle with the pepper. Let stand, covered, for 10 minutes so the flavors blend.

　　

Time-Saver

Step 5

Ask your butcher to trim and cut the steak while you finish shopping.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 209

　　

Step 8

Total Fat: 3.5g

　　

Step 9

Saturated: 1.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.0g

　　

Step 12

Monounsaturated: 1.5g

　　

Step 13

Cholesterol: 40mg

　　

Step 14

Sodium: 495mg

　　

Step 15

Carbohydrates: 23g

　　

Step 16

Fiber: 3g

　　

Step 17

Sugars: 8g

　　

Step 18

Protein: 20g

　　

Step 19

Dietary Exchanges

　　

Step 20

1 Starch

　　

Step 21

2 Vegetable

　　

Step 22

2 1/2 Very Lean Meat

　　American Heart Association Quick & Easy Meals