New American Beef Stew

Makes 6 servings. Prep Time: 20 minutes Cook time: 2 hours


  • 2 Tbsp. extra virgin olive oil
  • 1 lb. lean beef stew meat cut into 1-inch cubes
  • 2 large onions chopped
  • 4 medium carrots cubed
  • 2 cups diced leeks rinsed well
  • 6 garlic cloves finely chopped
  • 2 cans 14.5 ounces diced tomatoes in juice
  • 2 cans 6 ounces tomato paste
  • 2 cans 14.5 ounces fat-free, reduced sodium beef broth
  • 3 Tbsp. dried oregano
  • 2 cups water
  • 2 large potatoes cubed
  • 1 1/4 lbs. green beans frozen
  • 2 cups kale chopped
  • Salt and freshly ground black pepper


  1. In a large pot or stockpot, heat olive oil over medium-high heat.
  2. Add 1/2 of beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove beef from pot and set aside. Repeat procedure with remaining beef.
  3. In the same pot, sauté onions for about 5 minutes, stirring often until translucent. Remove onions from pot and set aside.
  4. Add carrots, leeks, and garlic, and sauté for about 5 minutes, stirring often, until barely tender. Return beef and onions to pot. Add tomatoes with juice, tomato paste, broth, oregano, and water, and bring to a boil. Reduce heat to low and simmer for about 1 hour, until beef is almost tender.
  5. Add potatoes and bring back to a boil. Lower heat, cover partially, and simmer for about 15 minutes, until potatoes are barely tender.
  6. Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
  7. Season to taste with salt and pepper and serve.

Recipe Notes

Per Serving: 400 calories, 10 g fat (2 g. saturated fat), 58 g carbohydrate, 26 g protein, 12 g dietary fiber, 606 mg sodium.