MMMMM----- Recipe via Meal-Master (tm) v8.05
Title: Quick And Healthy Oven Beef Stew [Oregon]
Categories: Soup/stew, Meat
Yield: 8 Servings
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2 lb Round steak; cubed
1 md Onion; chopped
1 lg Celery rib; sliced
2 md Potatoes; unpeeled, cubed
2 ea Carrots; sliced
2 tb Tapioca
2 tb Dried parsley
1/2 ts Dried oregano
1/2 ts Salt (optional)
1/4 ts Garlic powder
1/8 ts Pepper
1 ea Bay leaf
1 1/2 c Tomato juice; salt-free
1 c Water
Preheat oven to 350 F. Mix all ingredients in a 4-quart dutch oven.
Cover and bake for 2-1/2 hours.
Yields 8 cups. One cup per serving.
Per serving:
Calories: 220
Carbs: 23 g
Protein: 23 g
Fat: 4 g
Exchanges: 1 starch, 2-1/2 lean meat, 1 vegetable
Source: Quick and Healthy - Volume I by Brenda J. Ponichtera, a
registered dietician living in The Dalles, Oregon.
Reprinted by Kaiser Permanente Planning For Health Newsletter
Winter 1997, Number 4; typos by Dorothy Flatman 1997
From: Dorothy Flatman
Date: 03-26-98
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