Beef Stew with Flax

• Preparation time:  10 minutes
• Cooking time:  1-1/4 hours
• Yield:  8 servings

Ingredients

• 2 lbs chuck roast, cubed
• Salt and pepper, to taste
• 3 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 cup red wine (optional)
• 2 cups reduced sodium beef broth
• 2 bay leaves
• 1 teaspoon ground thyme
• 1 ½ pounds red potatoes, cut into 1-inch cubes
• 1 pound baby carrots
• 1 cup peas, frozen
• ¼ cup ground flaxseed

Directions

1. Preheat oven to 350 F.
2. In Dutch oven or large roasting pan, over medium-heat, add 2 tablespoons olive oil and seasoned beef. Stir until well browned.  Remove and set aside.
3. Add remaining olive oil to Dutch oven, add onion, and cook until tender about 5 minutes. Add garlic, cook 1 minute, add wine to deglaze the Dutch oven.
4. Add remaining ingredients, including chuck roast, except for peas and flaxseed.
5. Cover pan and place in 350 F. oven. Cook for 1 hour.
6. Remove from oven, fold in flax and peas, let stand 5 minutes. Remove bay leaves and serve.

Nutritional Information per Serving:

• Calories- 368
• Carbohydrates- 23g
• Calcium- 52 mg
• Protein- 37g
• Sodium- 241 mg
• Fat- 14g
• Omega-3 Fats- 1068mg
• Cholesterol- 82mg
• Fiber- 5g

Recipe used with permission from The Amazing Flax Cookbook, by Jane Reinhardt-Martin

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