HEARTY BEEF STEW
MAKES 6 TO 8 SERVINGS TOTAL TIME 8½ HOURS 1.35 kg beef stewing cubes, cut in 1½-inch chunks 1½ tsp salt 1 tsp pepper 4 carrots, coarsely chopped 1 onion, chopped 3 cloves garlic, finely grated or pressed 1 pkg (14 g) dried mixed mushrooms 3 sprigs fresh thyme 2 bay leaves 2½ cups sodium-reduced beef broth ½ cup dry red wine 3 tbsp tomato paste 2 tsp cocoa powder 1 tsp Worcestershire sauce ¼ cup cornstarch ¼ cup water Gremolata ½ cup chopped fresh parsley 2 tsp grated lemon zest 1 clove garlic, finely grated or pressed Sprinkle beef with salt and pepper; place in slow cooker. Add carrots, onion, garlic, mushrooms, thyme and bay leaves.
Whisk together broth, wine, tomato paste, cocoa powder and Worcestershire sauce; pour over beef. Cover and cook on low until beef is tender, about 8 hours. Skim fat from surface of cooking liquid.
Discard thyme and bay leaves. Whisk cornstarch with water until smooth; stir into slow cooker. Cover and cook on high until thickened, about 15 minutes.
Gremolata Meanwhile, in small bowl, stir together parsley, lemon zest and garlic. Spoon stew over mashed potatoes; sprinkle with Gremolata.
PER EACH OF 8 SERVINGS about 305 cal, 35 g pro, 13 g total fat (5 g sat. fat), 12 g carb (2 g dietary fibre, 3 g sugar), 94 mg chol, 762 mg sodium, 705 mg potassium. % RDI: 4% calcium, 30% iron, 32% vit A, 17% vit C, 10% folate.