Ingredients:

• 1 lb. extra-lean stew beef (such as round tip roast or bottom round), trimmed of all visible fat

• 3 tablespoons white whole-wheat flour

• ½ teaspoon freshly ground black pepper (divided use)

• Nonstick cooking spray (if needed)

• 1 cup dry red wine (divided use)

• 1 cup small pearl onions

• 1½ cups sliced carrots

• 1 cup potatoes cut into 1-inch cubes

• 2 cloves of garlic, chopped

• 1 bay leaf

• ¼ teaspoon thyme

• 2 cups beef broth

• 1 cup frozen peas
   

Preparation:

1. Put the beef between 2 sheets of wax paper and pound it with a mallet or a rolling pin. Cut the beef into ž -inch cubes.

2. In a medium bowl, combine flour and 1/4 teaspoon pepper. Add beef cubes and toss to thoroughly coat with seasoned flour. Shake off excess flour.

3. Coat a stockpot without a nonstick surface with cooking spray. Heat over medium-high heat and add half the meat. Cook, stirring constantly, for 5 minutes or until meat is browned. Remove browned meat and set aside. Coat stockpot with more cooking spray. Brown the remaining meat and leave it in the pot.

4. Add about 1/4 cup of the wine to the pot. Stir with a wooden spoon to loosen browned bits of meat stuck to the bottom of the pot. Return the rest of the meat to the pot.

5. Add onions, carrots, potatoes, garlic, bay leaf, thyme, the remaining wine, 1/4 teaspoon pepper and beef broth. Bring to a boil over medium heat. Reduce heat to low and cover the pot. Simmer the stew gently for about 50 minutes, or until meat is tender when pierced with a fork.

6. Add frozen peas. Cook 5 minutes more. Remove and discard the bay leaf. Serve hot. Makes about 5 cups, or 4 servings.