Recipes: Casseroles

the recipes

december 2003

Casseroles

Steak and Shiitake Oven Stew

(makes 4 servings)

1	teaspoon olive oil
1/2	pound frozen pearl onions
1	pound boneless New York steak, cut 3/4-inch thick, trimmed of fat, and cut into 3/4-inch cubes
	Salt (optional)
	Freshly ground pepper
3/4	pound fresh shiitake mushrooms, caps cleaned, stems discarded, and caps thinly sliced
2	large cloves garlic, sliced
1	14 1/2-ounce diced tomatoes, undrained
1 1/2	cups canned low-sodium beef broth
1/2	teaspoon crushed dried thyme
1	bay leaf

Preheat the oven to 350° F.
Heat the oil in a large nonstick skillet over medium-high heat. Add the onions and cook until soft and browned, stirring constantly, about 5 minutes. Using a slotted spoon, transfer the onions to a shallow 3-quart casserole.
Add the cubes of steak to the skillet and cook, stirring, until meat is browned on all sides, about 5 minutes. Add the steak to the casserole. Season with salt (if using) and pepper to taste. Top with the mushrooms, garlic, tomatoes, broth, and thyme. Bury the bay leaf. Bake the casserole, covered, for 40 to 45 minutes. Discard the bay leaf and serve.

Per serving:	306 calories (46% calories from fat), 26 g protein, 15 g total fat (5.7 g saturated fat), 14 g carbohydrate, 3 g dietary fiber, 61 mg cholesterol, 268 mg sodium, 593 mg potassium
Diabetic exchanges:	3 1/2 lean meat, 1 carbohydrate (2 1/2 vegetable), 1 fat

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