Take the slowly out of simmered stews, soups
Oct. 02 delawareonline.com


SPEEDY BEEF AND BUTTERNUT STEW

Start to finish: 45 minutes

2 tablespoons olive oil
1 pounds sirloin beef tips, cut into 1-inch chunks
3 cups cubed butternut squash (-inch cubes)
1 cup baby carrots, halved
1 large yellow onion, diced
2 cloves garlic, minced
28-ounce can crushed tomatoes
2 cups beef broth
1 teaspoon smoked paprika
teaspoon dried thyme
teaspoon mustard powder
Salt and ground black pepper

In a large saucepan over medium-high, heat the oil. Add the beef, in batches if needed to avoid crowding the pan, and cook, turning, until browned on all sides but still rare at the center, about 5 minutes. Use a slotted spoon to transfer the beef to a plate.

Return the saucepan to the heat and add the squash and carrots. If the pan is too dry to easily saute the vegetables, you can add a splash of olive oil. Saute until the squash begins to brown, about 5 minutes. Add the onion and garlic, then continue to cook until the onion is tender, about another 6 minutes.

Add the tomatoes, broth, paprika, thyme and mustard powder. Bring to a simmer and cook until the carrots and squash are tender, about 15 to 20 minutes. Return the beef to the pot, as well as any juices that have accumulated on the plate. Simmer for 5 minutes, then season with salt and pepper. Makes 6 servings.

Nutrition information per serving: 340 calories; 150 calories from fat (44 percent of total calories); 16 g fat (4.5 g saturated; 0 g trans fats); 85 mg cholesterol; 23 g carbohydrate; 5 g fiber; 4 g sugar; 28 g protein; 600 mg sodium.