Healthy Beef Stew Recipe

A Recipe From DietWatch Ingredients 1 teaspoon vegetable oil 8 ounces extra lean top round beef, cut into 3/4-inch chunks 2 tablespoons dry red wine 1 small yellow onion, coarsely chopped 1 clove garlic, chopped 1 teaspoon ginger-garlic curry paste (or 1/2 teaspoon curry powder and 1/2 teaspoon freshly grated ginger) 2 roma tomatoes, seeded and cut into eighths 1 cup fat free beef broth (low or reduced sodium) 1/3 cup dry red wine 1 tablespoon reduced sodium soy sauce 1 bay leaf 8 ounces peeled raw, seeded butternut squash, cut into 1/2inch chunks (from about 10 ounces unpeeled) 1/2 red or green bell pepper, cut into 1/2-inch chunks br> several sprigs of fresh cilantro chopped ground black pepper to taste Method Heat the oil in a medium nonstick skillet/frying pan. Add beef cubes and brown on all sides (takes about 5 minutes), using tongs to flip the cubes. Remove beef from pan to a plate, leaving the juices in the pan. Add 2 tablespoons of wine to the pan and cook it down, stirring frequently, until about 1 tablespoon remains. Add the onions and cook over medium-high heat, adding 1 tablespoon of the beef broth when the pan gets almost dry, until onions are browned. Add garlic, curry paste (or curry powder and ginger) and tomatoes and saut for 1 minute. Transfer contents of skillet to a heavy bottomed saucepan and add remaining broth, wine, soy sauce and bay leaf and simmer covered (stirring occasionally) for about 1 1/2 hours. Add the butternut squash and bell pepper and simmer another 15-20 minutes or until squash is tender. Stir in cilantro and black pepper. Serve with brown rice or whole grain rolls.