Main Dish

Italian Stewed Beef

Start to finish: 15 minutes prep, 8 to 10 hours slow cooking on low.

3 1/4 to 3 1/2 pounds well-marbled beef, cut for stew

2 cans (14 ounces each) Italian-style stewed tomatoes, with juice

4 cups water

4 large cloves garlic

1 large onion, coarsely chopped

Place all ingredients in the bowl of a slow cooker. Stir and cover. Cook for 8 to 10 hours on low setting.

When beef is fork-tender, turn off heat and serve, or cool to store. Beef may be refrigerated for up to four days or frozen (in 1-cup increments) for up to three months.

Note: Most slow cooker recipes call for 8 to 10 hours on low or 4 to 6 on high. But I found in testing this recipe that the meat was not nearly tender enough even at 6 hours on high. I strongly suggest using the lower temperature for only the longer period of time. If you prefer to cook stove-top, bring the ingredients to a boil over high heat, then reduce heat and simmer on low, watching the liquid levels for 4 hours or until beef is fall-apart tender. Add water as necessary. Makes 8 cups beef mixture.

Per 1/3 cup: 92 calories (28 percent from fat), 3 g fat (1 g saturated), 38 mg cholesterol, 14 g protein, 3 g carbohydrates, 1 g dietary fiber, 145 mg sodium.