No Need to Miss the Cut

Let’s get the skinny on beef.  Don’t be so quick to cross out red meat from your grocery list–just as long as you are selecting the healthier cuts. For instance, 3 ounces of lean sirloin steak has less saturated fat than 3 ounces of chicken with the skin.  Learn something new everyday, huh? The USDA defines “lean beef” as having less than 10g of fat, 4.5g or less of saturated fat, and less than 95 milligrams of cholesterol per 3½-ounce serving of cooked beef. Half of the fat is saturated and half is heart-healthy monounsaturated. So- what does all these numbers mean and how are you gonna remember when you are standing at the meat counter?  Bottom Line: Choose filet mignon, sirloin, strip steak, flank steak, ground round–anything that has ‘-loin’ or ’round’ or ‘lean’ in the should be good :)  If you can’t remember the names, pick steaks that are deep red with a small amount of marbling.. a fancy name for fat.
Although I don’t cook a lot with beef- but I do find myself going over and over to repeat recipes, and this is one of them.  There is something about the rich sauce, tender cooked meat, and flavor-packed vegetables that warms my belly and nourishes my soul.  That was deep- yes, I’m talking about food- Stew.. or well, and kind of soup in general, for me.  The best part about it is that you’ll be rewarded with even better taste the next day, after flavors have had more time to marry. Next day soup is the best.

Country Vegetable Beef Stew

2 lb Super Trim Stew Meat 
1/4 cup low sodium Soy Sauce
2 tbsp Worchestershire Sauce
1/4 cup All-purpose Flour
1 tsp ground black pepper
1/2 tsp garlic powder
1/2 tsp dried thyme
2 tsp sugar
4 cloves garlic, chopped
1 can stewed tomatoes, drained
2 cups baby carrots
1 1/2 lb baby red potatoes, scrubbed clean, skin on
1 large yellow onion, rough chopped
3 stalks celery, split horizontally and rough chopped 
2 cups dry red wine
1 1/2 cups Low sodium beef broth


In Crock Pot, combine soy sauce, Worcestershire sauce, flour, pepper, garlic powder, chopped garlic, thyme, sugar and mix well. Toss beef in soy sauce mixture to coat. Add remaining vegetables, layering over beef.  Stir in liquid ingredients. Start Pot on high for 15 minutes, then reduce to low setting and cook for 6-8 hourse.

Nutritional Information
Makes 8 Servings
Calories: 325
Fat: 6.3g
Carbohydrates: 27.3g
Fiber: 2.6g Protein: 25.2g


  1. Chow and Chatter says:

    oh this looks tasty

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