Japanese Beef Stew
Provided by: Devin Alexander
- 1 tablespoon whole grain oat flour (white flour can be used as well)
- 1/8 teaspoon garlic powder
- ground pepper to taste
- 1 1-pound trimmed top round steak or London broil, cut into 1
- 2 teaspoons toasted sesame oil
- 6 whole scallions, ends trimmed and chopped (about 1 cup)
- 1 tablespoon freshly minced garlic
- 1 tablespoon minced peeled fresh ginger
- 2 3/4 cups lower-sodium, fat-free beef broth
- 2 tablespoons lower-sodium soy sauce
- 1 6-oz. can whole peeled straw mushrooms, drained
- 4 small carrots (or 2 large), peeled and cut into bite-sized rounds
- 1 pound sweet potatoes, peeled and cut into 1
- 1/2 pound sugar snap peas
- salt to taste
- In a medium bowl, combine the flour, garlic powder, and pepper.
- Add the steak and toss to coat. Refrigerate for at least 15 minutes.
- Place a large nonstick soup pot over medium-high heat. When hot, add the oil, then the beef and cook to brown on all sides, about 1 minute per side. Reduce the heat to medium and add the scallions, garlic, and ginger. Cook, stirring occasionally with a wooden spoon and scraping any brown bits from the bottom of the pan, until the garlic is tender, about 5 minutes. Stir in the broth, soy sauce, mushrooms, and carrots, turn the heat to high, and bring to a boil.
- Reduce the heat to low, cover the pot, and simmer for 45 minutes (if the broth is not boiling slightly, the heat should be increased slightly).
- Add the sweet potatoes, cover, and cook until the beef is tender, 45 minutes or longer. Add the snap peas and cook 5 minutes longer, or until the peas are tender. Season with salt and additional pepper.
- Serve immediately or refrigerate in an airtight plastic container for up to 3 days.
- Nutritional Information Per Serving: 291 calories, 33 g protein, 35 g carbohydrates, 6 g fat (2 g saturated), 50 mg cholesterol, 7 g fiber, 658 mg sodium