Serves: 8
Total Calories: 284

2 pounds lean beef for stew, cut into large chunks
1 1/2 tablespoons flour
2 tablespoons canola oil
2 cups boiling water
2 teaspoons garlic powder
1 tablespoon Worcestershire sauce
dash salt and pepper
1 large yellow onion, quartered
4 large carrots, peeled and quartered
3 medium potatoes, white or russet, cut into 1-inch cubes
1 cup canned stewed tomatoes

1. Roll the beef cubes in the flour. In a large saucepan over medium heat, heat the canola oil. Add the beef and sauté a few pieces of beef at a time. When all beef has been browned, add the boiling water to the pan.

2. Add the garlic powder, Worcestershire sauce, salt, and pepper. Lower the heat, cover, and let simmer for 2 to 2-1/2 hours or until the meat is very tender.

3. Add the onion, carrots, potatoes, and tomatoes. Let simmer about 30 minutes until all vegetables are tender. Transfer to a serving bowl and serve.

EXCHANGES
1 Starch
3 Lean Meat

NUTRITION FACTS
Calories 256
Calories from Fat 82
Total Fat 9 grams
Saturated Fat 2 grams
Cholesterol 65 milligrams
Sodium 183 milligrams
Total Carbohydrate 20 grams
Dietary Fiber 3 grams
Sugars 7 grams
Protein 23 grams

Nutritional Facts:

Serves: 8
Total Calories: 284
Calories from Fat: 97

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