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Hearty Beef Stew
345 calories
1 pound lean beef stew meat, trimmed of fat, cut into 1-inch pieces
2 tsp. cooking oil
1 cup chopped onion
3 gloves garlic, minced
2  14 1/2-ounce cans low-sodium tomatoes, undrained and cut up
2 cups water
1 and 1/3 cups low-sodium vegetable juice
2 tsp. instant beef bouillon granules
1 tsp. sugar
1 tsp. dried thyme, crushed
1/2 tsp.dried marjoram, crushed
1/4 tsp. pepper
3 cups cubed potatoes
2 cups sliced carrots
1/4 cup cold water
2 tsp cornstarch
3/4 cup mixed dried fruit bits or snipped apricots
fresh marjoram (optional)

Spray an unheated Dutch Oven with nonstick spray coating. Brown meat, half at a time,
in pan. Remove meat from pan. Add the oil. Cook onion and garlic in hot oil till tender.
Stir in undrained tomatoes, the 2 cups water, vegetable juice, bouillon, sugar and thyme,
marjoram and pepper. Return meat to pan. Bring to a boil; reduce heat. Simmer, covered
for 50 to 60 minutes or until meat is almost tender.
Stir in potatoes and carrots. Return to boiling; reduce heat. Simmer, covered, for 30 to 40
minutes or till vegetables are tender. Stir together the 1/4 cup water and cornstarch. Stir into
meat mixture. Stir in fruit bits. cook and stir until thickened. Cook and stir for 2 minutes more.
If desired, garnish with majoram.
Makes 6 servings.

Nutrition Facts per serving:
345 calories, 9 g total fat,( 3 g saturated fat ) 50 mg chloesterol, 409 mg sodium, 46 g carbohydrate,
4 g fiber, 22 g protein  Exchanges: 1 starch, 2 Lean Meat, 3 Vegetable, 1 Fruit
 

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