Tuesday, December 13, 2011
Japanese Beef Stew By Huffington Post
1 tablespoon whole grain oat flour (white flour can be used as well)
1/8 teaspoon garlic powder
ground pepper to taste
1 1-pound trimmed top round steak or London broil, cut into 1
2 teaspoons toasted sesame oil
6 whole scallions, ends trimmed and chopped (about 1 cup)
1 tablespoon freshly minced garlic
1 tablespoon minced peeled fresh ginger
2 3/4 cups lower-sodium, fat-free beef broth
2 tablespoons lower-sodium soy sauce
1 6-oz. can whole peeled straw mushrooms, drained
4 small carrots (or 2 large), peeled and cut into bite-sized rounds
1 pound sweet potatoes, peeled and cut into 1
1/2 pound sugar snap peas
salt to taste
In a medium bowl, combine the flour, garlic powder, and pepper.
Add the steak and toss to coat. Refrigerate for at least 15 minutes.
Place a large nonstick soup pot over medium-high heat. When hot, add the oil, then the beef and cook to brown on all sides, about 1 minute per side. Reduce the heat to medium and add the scallions, garlic, and ginger. Cook, stirring occasionally with a wooden spoon and scraping any brown bits from the bottom of the pan, until the garlic is tender, about 5 minutes. Stir in the broth, soy sauce, mushrooms, and carrots, turn the heat to high, and bring to a boil.
Reduce the heat to low, cover the pot, and simmer for 45 minutes (if the broth is not boiling slightly, the heat should be increased slightly).
Add the sweet potatoes, cover, and cook until the beef is tender, 45 minutes or longer. Add the snap peas and cook 5 minutes longer, or until the peas are tender. Season with salt and additional pepper.
Serve immediately or refrigerate in an airtight plastic container for up to 3 days.
Nutritional Information Per Serving: 291 calories, 33 g protein, 35 g carbohydrates, 6 g fat (2 g saturated), 50 mg cholesterol, 7 g fiber, 658 mg sodium