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(light) Autumn Cranberry Beef Stew

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CALORIES 479 (27% from fat)
FAT 14.6g (sat 4.8g, mono 6.3g, poly 1.1g)
PROTEIN 39.5g
CARBOHYDRATE 43.7g
FIBER 2.6g
CHOLESTEROL 138mg
IRON 6.3mg
SODIUM 239mg
CALCIUM 35mg

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Ingredients

  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (3-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
  • Cooking spray
  • 1 cup chopped onion
  • 1 cup fat-free, less-sodium beef broth
  • 2 bay leaves
  • 1 (12-ounce) Guinness Stout
  • 1 (10-ounce) package frozen pearl onions, thawed
  • 1 (8-ounce) package button mushrooms, quartered
  • 1/4 cup water
  • 2 tablespoons all-purpose flour
  • 3/4 cup whole-berry cranberry sauce
  • 8 cups cooked egg noodles (about 1 pound)
  • Chopped fresh thyme (optional)

Details

Servings 10
Adapted from recipes.health.com

Preparation

Step 1

Combine first 3 ingredients in a small bowl; sprinkle over beef. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 6 minutes, turning to brown on all sides. Add chopped onion, broth, bay leaves, and stout; bring to a boil. Cover, reduce heat, and simmer 2 hours or until beef is tender, stirring occasionally. Stir in pearl onions and mushrooms; cook, covered, 15 minutes, stirring occasionally.
Combine 1/4 cup water and flour in a small bowl. Add flour mixture and cranberry sauce to pan. Cook 5 minutes. Discard bay leaves. Serve with noodles. Garnish with fresh thyme, if desired.
Cooking Light, OCTOBER 2007 Yield & Time
10 servings (serving size: about 3/4 cup stew and 3/4 cup noodles)

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