A healthy beef stew for the slow cooker

The trick to making a healthful, hearty meat stew is to include lots of vegetables and make a generous amount of full-bodied, low-fat gravy. Plan to make this stew on the weekend because it keeps well and tastes even better the next day making it a great option when the busy week nights hit.

Preparation time: 30 minutes

Cooking time: 15 minutes on the stovetop, then 4 to 4 1/2 hours in the slow cooker on high, or 7 to 8 hours on low.

Serves 8

• 700 g (1 1/2 lb) cubed boneless beef chuck (4 cm/1 1/2 in cubes), trimmed
• 2 ml (1/2 tsp) freshly ground black pepper
• 1 ml (1/4 tsp) salt, or to taste
• 15 ml (1 tbsp) olive oil
• 1 medium onion, chopped (150 g/1 c)
• 30 ml (2 tbsp) all-purpose flour
• 4 garlic cloves, minced
• 250 ml (1 c) dry red wine
• 1 can (398 ml/14 1/2 oz) diced tomatoes, undrained
• 175 ml (3/4 c) reduced-sodium chicken broth
• 5 ml (1 tsp) Worcestershire sauce
• 7 ml (1 1/2 tsp) dried thyme
• 2 bay leaves
• 300 g (2 c/10 oz) peeled baby carrots, rinsed
• 2 medium white turnips, peeled and cut into bite-size chunks (about 300 g/2 c)
• 170 g (6 oz) frozen pearl onions
• 50 ml (1/4 c) chopped fresh parsley

1. Pat the beef dry with paper towels and sprinkle with the pepper and salt. Heat 10 millilitres (two teaspoons) oil in a large nonstick skillet over medium-high heat. Add half of the beef and cook, turning with tongs occasionally, until browned, three to five minutes, then transfer to a plate. Repeat with the remaining beef and transfer to the plate.
2. Add the remaining five millilitres (one teaspoon) of oil to the skillet. Add the chopped onion and cook, stirring frequently, until softened and lightly browned, one to two minutes.Add the flour and garlic and cook, stirring, for 30 seconds to one minute.
3. Add the wine and bring to a boil, stirring to scrape up any browned bits from the skillet. Add the tomatoes and mash with a potato masher. Stir in the broth, Worcestershire sauce, thyme and bay leaves and bring to a simmer.
4. Place the beef in four-litre (four-quart) slow cooker and spoon on half of the tomato mixture. Place the carrots and turnips on top of the sauce, then top with the remaining tomato mixture. Cover and cook until the beef and vegetables are very tender, 4 to 4 1/2 hours on high, or seven to eight hours on low.
5. Shortly before the stew is ready, cook the pearl onions according to package directions, then add to the stew. Discard the bay leaves and sprinkle with the parsley.
6. One serving is 250 millilitres (one cup).

Per serving: 235 calories, 21 g protein, 14 g carbohydrates, 3 g fibre, 8 g total fat, 3 g saturated fat, 42 mg cholesterol, 371 mg sodium.

This healthy, hearty stew has all the nutrients you need plus the added benefits of being high in fibre, carbohydrates and protein and not being too bad for your calorie count.