BRAISED BEEF AND MUSHROOM STEW

1 (2 to 3 lb) boneless beef chuck roast, cubed

1/4 tsp salt
1/4 tsp pepper
3 tbsp olive oil
1 lb sliced fresh mushrooms
2 medium onions, sliced
2 garlic cloves, minced
1 carton (32-oz) + 1 cup beef broth
1 tbsp tomato paste
1/4 tsp dried parsley flakes
1/4 tsp crushed rosemary
1/4 tsp rubbed sage
1/4 tsp crushed tarragon
1/4 tsp dried thyme
3 tbsp white whole-wheat flour
3 tbsp water

Preheat oven to 325 degrees.

Sprinkle the salt and pepper over the beef.

Heat the oil in a large ovenproof Dutch oven, heat oil over medium heat; brown beef in batches and remove from the pan.

In the same Dutch oven, add the mushrooms and onions; cook, stirring, until tender. Add the garlic and cook another minute. Stir in the broth, tomato paste, and the spices. Place beef back in the Dutch oven and bring mixture to a boil.

Place Dutch oven in the 325-degree oven and bake, covered, for 1 hour.

In a bowl, combine the flour and water until smooth; gradually stir into the stew. Continue to bake, covered, for another 30 minutes or until the sauce is thickened and the meat is tender. Skim any fat from the stew before serving.

Serve over mashed potatoes (if your blood sugar allows), brown rice, or cauliflower rice, if desired.

Yield: 6 servings

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