Food and Nutrition


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Secret Recipe Beef Stew

This healthy recipe comes from NDSU Extension Service.


  • 1 1/2 pounds lean beef, cut into 1-inch pieces
  • 1/3 c. all-purpose flour
  • 3 Tbsp. vegetable oil
  • 1 (28-oz.) can Italian-style stewed tomatoes, undrained
  • 1 (14.5-oz.) can beef broth
  • 1 medium onion, coarsely chopped
  • 1/2 tsp. black pepper
  • 1/2 tsp. dried thyme leaves
  • 3 medium potatoes, peeled and cut into 1-inch pieces
  • 2 c. baby carrots or 2 c. sliced carrots, 1-inch thick


Toss the beef with flour in a medium bowl. Heat oil in a large, heavy saucepan or Dutch oven over medium-high heat. Add the beef and cook for five minutes, until browned, turning occasionally. Add tomatoes, broth, onion, pepper, and thyme; bring to a boil over high heat. Reduce heat to low and cover. Simmer for 45 minutes or until the beef is just tender. Add the potatoes and carrots; return to a boil. Reduce heat and cover. Simmer for 45 minutes or until the beef and vegetables are tender.

Makes 8 servings.

Per Serving: about 280 calories, 9 grams (g) of fat, 28 g carbohydrate, 23 g protein, 3 g fiber and 510 mg sodium (to reduce the sodium, choose reduced-sodium broth and tomatoes).

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