Beef & Bean Stew

Beef & Bean Stew


Yield: Makes 4 Servings

Nutrition (For 1 serving)

Calories 604;
Protein 38.9 g;
Fat 21.2 g;
Carbohydrates 64 g;
Fibre 10.4 g;
Sugar 21.6 g;
Sodium 1166;
Cholesterol 68 mg;
1 lbboneless beef (round or rump)500 g
1/4 cupvegetable oil50 mL
1clove garlic, minced1
4medium onions, quartered4
2can (14 oz./398 mL) Beans in Tomato Sauce2
1 tspsugar5 mL
1can (10 oz./284 mL) beef broth1
1 tspthyme5 mL
1 tbspWorcestershire sauce15 mL
1/8 tsppepper0.5 mL
2 tbspcornstarch25 mL
1/4 cupwater50 mL


Cut beef into 1-inch (2.5 cm) pieces. Heat oil in large saucepan or dutch oven; add meat and garlic and sauté until meat is browned. Add remaining ingredients except cornstarch and water. Simmer covered 1 – 1½ hours or until meat is tender. Mix cornstarch with water and stir into stew; cook over high heat until mixture comes to a boil and sauce is thickened and clear. Serve over hot mashed potatoes or noodles or in a bowl with crusty bread.

Note: Stew may be baked in 350°F (180°C) oven instead of simmering on top of stove.

Microwave Method:

In a 3-4 qt. (3 L) micro-proof casserole combine all ingredients except oil, cornstarch and water. Cover and cook on high for 6-7 minutes. Stir and cook on low or 25% power for 55-60 minutes stirring after 30 minutes, or until beef is tender. Mix cornstarch and water and stir into mixture. Cook on high 4-6 minutes stirring after 2 minutes, or until sauce is thickened and clear