Burgundy beef stew delicious, low in fat

Published 9:00 pm Tuesday, December 5, 2006

This Burgundy beef and vegetable stew is a version of a classic, nourishing dish with a long history of feeding and warming diners.

If you’ve always imagined that Burgundy beef must be loaded with fat and calories to correspond to its rich taste, take a closer look at the nutrition analysis of this recipe, which is interestingly low in fat.

The recipe is from “The Disease Prevention Cookbook” by Clara Schneider, a useful collection of recipes from the American Diabetes Association. The claim for the book is that it offers “healthy recipes to help fight off diabetes, heart disease, cancer and stroke.”

Along with the recipes, Schneider, a registered dietitian and nurse, offers information and advice about eating for good health.

1 1/2pounds beef eye round

1tablespoon vegetable oil

1teaspoon dried thyme leaves

1/2teaspoon salt

1/2teaspoon pepper

1133/4-ounce can ready-to-serve beef broth

1/2cup Burgundy wine

3large cloves garlic, crushed

1 1/2cups baby carrots

1cup frozen whole pearl onions

2tablespoons cornstarch, dissolved in 2 tablespoons water

18-ounce package frozen sugar-snap peas

Trim fat from the beef and cut into 1/2-inch pieces. In a Dutch oven, heat oil over medium-high heat until hot. Add beef (half at a time) and brown evenly, stirring occasionally. Pour off drippings. Season with thyme, salt and pepper. Stir in broth, wine and garlic. Bring to a boil; reduce heat to low. Cover tightly and simmer for 1 1/2 hours.

Add carrots and onions. Cover and continue cooking for 35 to 40 minutes or until beef and vegetables are tender.

Bring beef stew to a boil over medium-high heat. Add cornstarch mixture; cook and stir 1 minute. Stir in sugar-snap peas.

Reduce heat to medium and cook for 3 or 4 minutes, or until peas are heated through.

Makes 6 servings. Per serving: 220 cal., 6 g total fat (1.4 g saturated), 50 mg chol., 567 mg sodium, 11 g carbo., 3 g dietary fiber, 29 g protein.