New American Beef Stew
"One-pot meals are the original convenience food. They’re easy, versatile and can pack plenty of healthy ingredients. This stew features kale, green beans, carrots and, yes, even beef. That’s because even traditional, comforting favorites like beef stew can fit into a healthy lifestyle with a few modifications and proper portion control. Just remember to limit beef and other red meat to no more than 18 cooked ounces per week for lower cancer risk...."
INGREDIENTS
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2 Tbsp. extra virgin olive oil
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1 lb. lean beef stew meat, cut into 1-inch cubes
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2 large onions, chopped
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4 medium carrots, cubed
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2 cups diced leeks, rinsed well
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6 garlic cloves, finely chopped
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2 cans (14.5 ounces each) diced tomatoes in juice
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2 cans (6 ounces each) tomato paste
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2 cans (14.5 ounces each) fat-free, reduced sodium beef broth
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3 Tbsp. dried oregano
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2 cups water
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2 large potatoes, cubed
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1 1/4 lbs. frozen green beans
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2 cups chopped kale
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Salt and freshly ground black pepper
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