Oven Beef Stew
Makes 6 servings
1/4 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. pepper
2 lbs. beef stew cubes
1 Tbs. vegetable oil
1 can (14 1/2 oz.) beef broth
1/2 cup dry red wine
1-2 tsp. browning-and-seasoning sauce*
1 lb. carrots, pared and coarsely chopped
2 celery ribs, coarsely chopped
8 small red-skinned potatoes, coarsely chopped
2 medium onions, coarsely chopped
8 oz. green beans, coarsely chopped
Preheat oven to 325° F. In a large bowl, place flour, salt and pepper. Add beef and toss lightly to coat. In a Dutch oven sprayed with nonstick cooking spray, heat oil over medium-high heat; in batches, add beef and brown on all sides. Add broth, wine, seasoning sauce and vegetables. Cover and bake about 2 hours until meat is done and vegetables are just tender.
Cool slightly, then transfer to 3 Rock 'N Serve™ Shallow round containers. Apply seals with rocker vents in closed position. Freeze up to 3 months or refrigerate up to 3 days.
From freezer, for each container, rock vent to open. Defrost (30% power) 15-17 minutes, until mixture is stirrable at edges; stir gently from edge to center. Re-apply seal with vent open and heat on Medium-High (70% power) 10-12 minutes, stirring once or twice, until stew is heated through. From refrigerator, rock vent to open. Microwave on Medium High (70% power) 10-14 minutes, stirring once or twice, until stew is heated through.
Per serving: 326 cal.; 36 g. pro.; 7 g. fat; 28 g. carb.; 764 mg. sodium
*such as Kitchen Bouquet or GravyMaster.