BEEF AND VEGGIE STEW
Makes 12 (1-cup) servings. Each serving has 230 calories, 8 grams (g) fat, 27 g protein, 13 g carbohydrate, 2 g fiber and 260 milligrams sodium.
INGREDIENTS
3 lb. beef chuck roast stew meat pieces
3 Tbsp. all-purpose flour
1 ½ tsp. to 1 Tbsp. Italian seasoning (to taste)
1/2 tsp. salt, divided
1 tsp. pepper
1 tsp. smoked paprika
2 Tbsp. canola oil, divided
2 c. low-sodium beef stock
1 c. water
2 Tbsp. tomato paste
12 ounces Yukon gold potatoes, cut into 1-inch cubes
2 medium carrots, peeled and chopped
1/2 c. chopped onion
3 stalks of celery, chopped
4 large garlic cloves, minced
1 c. frozen peas
2 Tbsp. fresh parsley, chopped
PRESSURE COOKER DIRECTIONS (6 Quart)
In a large plastic bag, combine beef, flour, Italian seasoning, 1/4 tsp. salt, pepper and smoked paprika. Shake to coat all the beef. Set aside.
• Using the sauté function, allow the pot to heat. Once heated, add 2 tsp. oil and a third of the meat. Cook until browned on both sides, about five minutes total. • Remove browned meat to a plate and repeat until all oil is used and meat browning is complete.
• While the meat browns, combine beef stock, water and tomato paste in a medium bowl. Whisk to combine.
• After the browning is complete, turn the sauté function off. Add the sauce mixture to the pressure cooker.
• Add the meat and its juices, potatoes, carrots, onion, celery and garlic to the pot. Stir to combine.
• Cover and fasten lid. Place the steam valve in the “sealing” position.
• Set to high pressure and cook for about 30 minutes.
• When cooking ends, carefully release the steam valve manually by switching it to the “venting” position. Once depressurized, remove the cover and turn off.
• Stir in peas, parsley and remaining salt, and allow to stand until peas are warmed, about five minutes. Salt and pepper to taste.
