Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
8 ounces presliced mushrooms
2 pounds lean stew meat
One 16-ounce bag baby carrots
One 8-ounce can tomato sauce
1/3 cup maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas, thawed
3 tablespoons cornstarch
3 tablespoons cold water
6 whole wheat rolls
Place the mushrooms in the bottom of a slow cooker. Top with the stew meat and carrots.
Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt.
Cover and cook for 6 to 7 hours on low. When done, whisk the cornstarch and water together in a small bowl until well blended and then stir into the beef mixture along with the peas.
Allow the mixture to thicken, 2 to 3 minutes. Serve with the whole wheat rolls.
Tip: Take your peas out of the freezer when you start your slow cooker and allow them to thaw on the counter until you’re ready to add them to the stew.
Nutrition Information per Serving: 340 calories, 11g fat (4g saturated), 520mg sodium, 29g carbohydrates, 4g fiber, 32g protein, 220% vitamin A, 20% vitamin C, 30% iron
Kitchen Notes
• When cooking for a crowd, you’ll probably have leftovers. According to the Food & Drug Administration (FDA), cooked foods should not be left standing on the table or kitchen counter for more than two hours. Disease-causing bacteria grow at temperatures between 40 and 140°F (4 and 60°C). Cooked foods that have been in this temperature range for more than two hours should not be eaten. Be sure to store leftovers in shallow plastic containers for a quick cool down in the fridge.
• Always cook meats to their proper temperature. While seasoned chefs and some savvy home cooks can tell if meat is done by simply poking it, most of us are better off buying an inexpensive instant-read meat thermometer … and using it. To be on the safe side, stick with the following “safe cooking temperatures” for poultry and other meats:
o Boneless turkey breast & roasts: 170°F
o Whole chicken & turkey, thighs, wings & drumsticks: 180°F
o Hamburgers: 160°F
o Steak, medium-rare: 145°F
