Easy Oven Beef Stew

30 minutes prep time | Serves 6

What you need:

• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp marjoram
• 1Tbsp flour
• 1Tbsp Worcestershire sauce, optional
• 3 c low-sodium tomato or vegetable juice
• 1-1/2 lb beef stew cubes
• 1 can (14 oz) whole tomatoes
• 3 to 4 carrots, peeled and cut into large pieces
• 1 red bell pepper, seeded and cut into chunks
• 6 small whole onions
• 2 c fresh green beans, trimmed
• 1 bay leaf

What you do:

1. Preheat oven to 350°. In a large casserole dish or Dutch oven, blend salt and pepper, marjoram, flour, and Worcestershire (if using). Stir in the tomato juice, mixing well to combine. Add beef cubes and stir well to blend. Cover and place in the oven for 30 minutes.
2. Reduce oven temperature to 300°. Remove casserole and add remaining ingredients, stirring gently to blend. Cover and return to oven for two hours, until vegetables are tender and meat is cooked. Remove bay leaf before serving.

Per serving: 319 Calories, 27 g Protein, 27 g Carbo-hydrates, 6 g Fiber, 12 g Total fat (4 g sat, 5 g mono, 1 g poly), 401 mg Sodium, Vitamin A, C, Zinc, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Copper, Phosphorus, Biotin, Folate, K, Iron, Magnesium, Manganese, Molybdenum, Potassium