Speedy Beef and Butternut Stew
2 tablespoons olive oil
1˝pounds sirloin beef tips, cut into 1-inch chunks
3 cups cubed butternut squash (˝-inch cubes)
1 cup baby carrots, halved
1 large yellow onion, diced
2 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
2 cups beef broth
1 teaspoon smoked paprika
˝ teaspoon dried thyme
˝ teaspoon mustard powder
Salt and ground black pepper
In a large saucepan over medium-high, heat the oil. Add the beef, in batches if needed to avoid crowding the pan, and cook, turning, until browned on all sides but still rare at the center, about 5 minutes. Use a slotted spoon to transfer the beef to a plate.
Return the saucepan to the heat and add the squash and carrots. If the pan is too dry to easily saute the vegetables, you can add a splash of olive oil. Saute until the squash begins to brown, about 5 minutes. Add the onion and garlic, then continue to cook until the onion is tender, about another 6 minutes.
Add the tomatoes, broth, paprika, thyme and mustard powder. Bring to a simmer and cook until the carrots and squash are tender, about 15-20 minutes. Return the beef to the pot, as well as any juices that have accumulated on the plate. Simmer for 5 minutes, then season with salt and pepper.
Nutrition values per serving: 340 calories, 16 g fat (4.5 g saturated), 23 g carbohydrates, 5 g fiber, 28 g protein, 85 mg cholesterol, 600 mg sodium.
J.M. Hirsch, Associated Press
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