Health Beat - Winter 2017 - 5


Beef Stew


This stew is perfect for when it's cold
outside and you're looking to cozy up to
something warm. In addition to upping
the veggies, it uses tri-tip beef to cut the
fat and calories.

2 tablespoons olive oil
3 pounds beef tri-tip, fat trimmed,
cut into 1½-inch pieces
1¼ cups all-purpose flour
2 tablespoons chopped fresh
marjoram, divided
6 cups reduced-sodium beef broth
2 pounds baby carrots
2 pounds yellow onions,
each cut into 6 or 8 wedges
1½ pounds brown mushrooms, halved
Salt and pepper
In a large stockpot over medium heat,
warm oil. A few pieces at once, dredge
meat in flour, adding pieces to pot.
Cook, stirring occasionally, until lightly
browned on all sides, 6 to 8 minutes. Add
1 tablespoon marjoram and a generous
sprinkle of salt and pepper and cook,
stirring occasionally, 2 to 3 minutes.
Add broth, scraping up any browned
bits in the pot. Bring mixture to a boil
over high heat, reduce to simmer and
cook 45 minutes. Add carrots and cook
10 minutes. Add onions and cook 10
minutes. Add mushrooms and cook,
stirring occasionally, until meat and
vegetables are tender, 15 to 30 minutes.
Add more salt and pepper to taste,
garnish with remaining 1 tablespoon
marjoram, and serve.

Photo by Thinkstock

Makes 10 servings (about 1½ cups
per serving)

Nutritional information per serving:
398 calories; 14.7 g total fat; 33.8 g protein;
31.1 g carbohydrates; 87.4 mg cholesterol;
394 mg sodium; 5 g dietary fiber.


Satisfy cravings without
sacrificing health


t's cold outside, and your favorite
foods are calling. Don't deny
yourself-just don't overdo it.
It is possible. Here's how:

Cook for Yourself
Yes, delivery pizza is easy. But if you
make your own, you can control the
cheese and meats, cutting calories,
fat and salt. The same is true for other
homemade comfort-food classics, from
tomato soup to chicken pot pie.

Don't Think Either/Or
It's easy to consider foods as either
healthy or hedonistic, but the truth
is that most land somewhere in the
middle, delicious but not necessarily
decadent. Seek out a balance, and you
can weather the winter with foods that
are both good and good for you. 1

Increase the Good Stuff
Add broccoli florets to mac and cheese,
sliced eggplant to lasagna, and peas
and carrots to meatloaf.
In dips and soups, use plain yogurt
instead of cream or sour cream. And
in grain-based recipes-like banana
bread or spaghetti-switch to
whole grains.

Limit the Not-So-Good Stuff
Sometimes you want to have the
quiche or chocolate cake-but relish it
so thoroughly that one slice will do.

Visit to get customized nutritional
information for all your favorite recipes. Simply enter
ingredients, amounts and servings to learn the total
calories, fat and more.


Table of Contents for the Digital Edition of Health Beat - Winter 2017

In This Issue
Health Beat - Winter 2017 - In This Issue
Health Beat - Winter 2017 - 2
Health Beat - Winter 2017 - 3
Health Beat - Winter 2017 - 4
Health Beat - Winter 2017 - 5
Health Beat - Winter 2017 - 6
Health Beat - Winter 2017 - 7
Health Beat - Winter 2017 - 8
Health Beat - Winter 2017 - 9
Health Beat - Winter 2017 - 10
Health Beat - Winter 2017 - 11
Health Beat - Winter 2017 - 12
Health Beat - Winter 2017 - 13
Health Beat - Winter 2017 - 14
Health Beat - Winter 2017 - 15
Health Beat - Winter 2017 - 16