crockpot beef stew

500 g lean stewing beef, cut into small cubes 1 lb
15 mL Western Family all purpose flour 1 tbsp
10 mL Western Family canola oil 2 tsp
500 mL turnips, peeled and cubed 2 cups
500 mL carrots, chopped 2 cups
250 mL onions, chopped 1 cup
375 mL boiling water 1 ½ cups
2 beef bouillon cubes 2
45 mL red wine vinegar 3 tbsp
45 mL Western Family ketchup 3 tbsp
20 mL Western Family mustard 4 tsp
5 mL Worcestershire sauce 1 tsp
30 mL Western Family all purpose flour 2 tbsp
45 mL cold water 3 tbsp

1. In a large bowl, toss beef cubes with 1 tbsp (15 mL) flour. Set aside.

2. In a large non-stick skillet, heat oil over medium high heat. Add beef and cook for 4 to 5 minutes or until browned on all sides. Place in crockpot. Add turnips, carrots and onions.

3. In a medium bowl, whisk together water, bouillon, vinegar, ketchup, mustard and Worcestershire sauce. Add to crockpot and stir gently. Cook, covered, on low heat setting for up to 9 hours.

4. In a measuring cup, whisk together flour and water. Add flour mixture to stew and stir gently to blend. Increase setting to high and cook covere

Recipe Courtesy of Great Food Fast ©2000. Published by Robert Rose. Visit the Dietitians of Canada website at www.dietitians.ca.

Nutritional Analysis:
Calories 308 Protein 28.5 g Fat 11 g Carbohydrate 24 g Fibre 4 g