Beef Stew and Tri-Colored Pepper Steak

It was so nice to cook dinner last night and it was still light out.  Now I just can’t wait to bring out our gazebo chairs and be able to sit outside – that’s one of our favorite things to do at night. 😀

Yesterdays breakfast was a favorite, and each time I have it I wonder why I wait so long between eating it.  Two tostadas, 3/4 cup egg beaters (still 2 points the same as a 1/2 cup!), 1/3 cup refried beans, 3/4 cup cheddar cheese and salsa – a very filling 9 point breakfast.

I made beef stew over the weekend, hoping that the tender meat and veggies might be something Tony could eat – he ended up eating about 1/2 a cup with some rice on Sunday.  My store didn’t have beef stew meat on sale, so I bought this roast and chunked the meat myself.  I adapted this recipe from Once Upon a Chef – lowering the meat amount by half to save on calories, adding more carrots and potatoes and, or course, leaving out the onions.

Beef Stew with Potatoes & Carrots

  • makes 6, 1 1/2 cup servings = 8 PointsPlus

(adapted from Once Upon A Chef)


  • 2 pounds of boneless beef chuck (or other marbled meat)
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 1/2 tablespoons olive oil
  • 7 cloves garlic
  • 2 tablespoons balsamic vinegar (love the addition of this!)
  • 2 tablespoons tomato paste
  • 1/4 cup flour
  • 2 cups dry red wine
  • 2 cups beef broth
  • 2 cups water
  • 1/2 teaspoon thyme
  • 5 large carrots, peeled and cut on an angle
  • 1 pound potatoes, peeled and cubed
  • 1 1/2 cups frozen peas


  1. Preheat oven to 325.
  2. Pat beef dry and season with salt and pepper.  In a large Dutch oven or heavy pot, heat olive oil over medium-high heat and sear the meat all over – about 5-8 minutes – don’t overcrowd the pot – do in batches.  Transfer meat with juices to a bowl.
  3. Add garlic and balsamic vinegar (making sure your face isn’t over the pot!) and stir, scraping bits off the bottom of the pot.  Add tomato paste and cook for a few more minutes.  Add beef with juices back into the pot, sprinkle with flour and cook until the flour is dissolved – about 2 minutes.  Add wine, beef broth, water, thyme and stir to combine and bring to a boil.  Cover pot with tight fitting lid and braise in the oven for 2 hours.
  4. Remove pot from oven and add carrots and potatoes, cover and cook an additional 45 minutes.  Add in frozen peas and cook an additional 15 minutes.

this is the meat I used - turned out perfectly tender

searing the meat is key - don't skip this step

After two hours – your house will smell wonderful!

I had a bowl for my lunch yesterday – but prior to working out – one of my co-workers brought me some cranberry walnut bread – it was the perfect pre-workout snack – thanks V!

3 points

For my workout I did 35 minutes on the treadmill – 24:40 was my two mile time yesterday 😀 and then I did a 3.3 mile bike ride on the new machine they have – its just like the regular bike machine with the scenes you can pick, but it was recumbent.  I actually thought it would be easier – but turns out you can’t stand up when you have a hill climb on a recumbent bike!  It was a nice 50 minute workout.

The apple side salad was so easy – 1/2 a diced peeled apple, some baby spinach and 1 tablespoon light Italian dressing – as my co-worker called it – a palate cleanser after the stew! 😀  Lunch comes in at 9 points.

My local library is small, but I am lucky that it is a lending library – only problem is that it may take weeks (or months!) to get a book in.  I got two over the weekend – first up was America’s Test Kitchen Healthy Family Cookbook and Ellie Krieger’s So Easy.  Last nights dinner was adapted from So Easy.  I rewrote the recipe to serve 2 and left out the THREE CUPS of onions.

Tri-Colored Pepper Steak

  • Makes 2 servings – 6 Points Plus per serving (not including brown rice)

(adapted from Ellie Krieger’s So Easy Cookbook)


  • 1 teaspoon canola oil
  • 1 1/2 cups sliced peppers, any color
  • 3/4 pound top round, London broil or flank steak, thinly sliced
  • 2 cloves garlic
  • 3/4 cup beef broth
  • 1/4 cup red wine
  • 1 tablespoon soy sauce
  • cracked pepper to taste
  • 3/4 teaspoon cornstarch dissolved in 1/8 cup water
  • 1/2 teaspoon of crushed red pepper

Heat the oil in a large skillet.  Add the beef and cook until browned on all sides – about 5 minutes.  Transfer the beef and juices to a bowl.

Spray Pam and add the peppers and cook for 5 minutes.  Add the garlic and cook another minute, making sure not to burn the garlic (which I almost did!).  Return the beef to the skillet and add the broth, wine, soy sauce and pepper.  Bring to a boil.  Reduce the heat and simmer for about 5 minutes.  Stir in the dissolved cornstarch and cook an additional 2 minutes.  Serve over perfectly made brown rice. I had 3/4 cup cooked brown rice – so dinner was 10 points.

here is the meat I used - just under 3/4 of a pound

this was delicious!!

Stats for Monday:

  • 38 points (including 6 points of wine)
  • 8 activity points earned
  • average blood sugar was 112

Have a great Tuesday!



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  • Erica
    March 15, 2011 at 1:53 pm

    I am usually a fan of most dishes that contain refried beans- they’re just so good! The stew looks amazing. My Mom always made my sister & I beef stew growing up- so this brings back memories. Glad Tony could enjoy some too <3

  • Anne Marie@New Weigh of Life
    March 15, 2011 at 1:57 pm

    The pepper steak looks fantastic. I can’t wait to sit outside once the weather gets nicer also! It’s one of the best things about Spring!

  • Debbi Does Dinner Healthy
    March 15, 2011 at 1:57 pm

    Breakfast and the stew look awesome! Thanks!

  • Helen
    March 15, 2011 at 1:57 pm

    See now, if I made that stew I’d put the onions back in and take out the peas.

    Spring is in the air around here too… we might hit almost 60 by Friday. Of course that will be temporary but still, it gives hope!

  • Skippymom
    March 15, 2011 at 2:08 pm

    Beef Stew is my birthday meal – I love it, but not with onions or anything green. Just meat, carrots and potatoes. Yum.

    We had chicken fajitas last night – and the tri color pepper steak reminds me of it – I think I am going to make that tonight. Thanks, yum!

    PS – I don’t have your email – but I wanted to tell you we made the Chicken Cordon Bleu for Squirrel while she was home for college and she was amazed. Definitely a keeper. Thanks bizzy.

    Glad Tony got a little more to eat. 🙂

  • Shelley B
    March 15, 2011 at 3:09 pm

    All the beef meals (which look delicious, btw) and I’m focused on the apple salad – apples, fresh spinach and Italian dressing. Three things I never would have thought about combining, yet they sound so good together!

    Not being able to stand up is what bored me with the recumbent bike. I much prefer a spinner-type. Plus, all that sitting made my behind go numb! TMI? 😉

  • Mari
    March 15, 2011 at 3:20 pm

    I think one of the things I miss the most about eating meat, is beef stew. My ex bf’s sisters would make the yummiest stew!

  • renee@mykitchenadventures
    March 15, 2011 at 3:41 pm

    the really good news is…that 1/2 cup of eggbeaters is really only ONE pt+ Biz! Same as 1/4 cup. only when you get to 3/4 cup does it increase to two!

    That stew and the pepper steak look wonderful. I am liking the later daylight as well. I can’t wait until the weather is nice enough to enjoy the outdoors again! Great job on the exercise yesterday!

    So glad you finally got your books! What are you planning on making in the America’s test kitchen one?

    • biz319
      March 15, 2011 at 4:15 pm

      Classic tomato soup – I am making it tonight for lunch tomorrow with a grilled cheese sammie 😀

  • Marisa @ Loser for Life
    March 15, 2011 at 3:53 pm

    You are so great at cooking meat! I know that sounds like a weird compliment, but if you have had my meat dinners, you would know that it is not 😉

    I borrowed that ATK book from the library, too! Great meals in there!

    • Mary (A Merry Life)
      March 15, 2011 at 8:39 pm

      That compliment made me laugh at first, but it’s totally true. She is great at cooking meat!

  • Heather
    March 15, 2011 at 3:58 pm

    Your breakfasts always look so good!! I seriously would never think to use refried beans for breakfast. But why not?? THey’re delish!

  • Kristen (swanky dietitian)
    March 15, 2011 at 4:24 pm

    I am loving the apple with spinach salad. So simple and refreshing.
    And I just love your breakfast! I normally do salsa on my eggs in a tortilla, but I love the idea of adding beans!

  • Jody
    March 15, 2011 at 5:36 pm

    Tony must be losing weight rapid with the little he eats. HA HA. These are all great recipes here but I am totally making the apple spinach dish first!

  • Roz
    March 15, 2011 at 5:37 pm

    Oh yum! I can’t wait to try the apple/spinach salad. I LOVE salads with fruit in them! I’ve read so many blogs saying Ellie Krieger’s book is excellent. I must try and get my hands on a copy soon. Have a great day Biz!

  • annie
    March 15, 2011 at 6:33 pm

    that beef stew is making my mouth water

  • janetha @ meals and moves
    March 15, 2011 at 8:24 pm

    Ah. Beef stew is one of my FAVORITE meals.

  • Mary (A Merry Life)
    March 15, 2011 at 8:43 pm

    I love beef stew and yours looks so good!

  • Ron
    March 15, 2011 at 11:34 pm

    I’m with you, I like it staying light out later in the evenings and I too can’t wait to be able to sit out and enjoy warm weather.

  • Carol
    March 16, 2011 at 12:34 am

    That tri-colored peppers looks awesome. It seems as though you cook up the most delicious meals!!

    p.s. did you get my email regarding the $50 gift card?

    Thanks again!!

  • 5 Star Foodie
    March 16, 2011 at 1:09 am

    The stew looks terrific and the steak is great with the tri-color peppers!

  • Mandi
    March 16, 2011 at 1:09 am

    Oh my that stew looks fantastic! I wish I wasn’t allergic to beef! ugh! My favorite meals growing up were my Mom’s beef stew and her marinated grilled steak and potatoes. yum! Oh, and BTW, my kitchen was totally that 1970’s kitchen too. And since we don’t have a million dollars to do a “real” renovation, mostly we are painting cabinets/walls/getting new window treatments/etc…but it’s amazing what just painting the cabinets has done! Such a dramatic change!

  • Tyler
    March 16, 2011 at 1:52 am

    Ahh it’s supposed to get warm in KC tomorrow. Hopefully it will be nice in Chicago too! I have my sandals all lined up. I’m convinced that 65-70 degree weather is warm enough to wear them. As long as the little snot noses keep their fingers away from my toes, we will be in business.

  • Veronica
    March 16, 2011 at 3:36 am

    I love beef stew! I recently made some apple cider beef stew from Debbi’s blog and it was just. so. good. I couldn’t keep out of it!!

  • Errign
    March 16, 2011 at 10:42 am

    I’m in Singapore & it’s 90 degrees today…and I still want beef stew!

  • Beef Stew and Tri-Colored Pepper Steak
    September 13, 2013 at 5:09 am

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