MMMMM----- Recipe via Meal-Master (tm) v8.05
 
      Title: Quick And Healthy Oven Beef Stew [Oregon]
 Categories: Soup/stew, Meat
      Yield: 8 Servings
 
MMMMM-------------------AMERICAN MEASUREMENTS------------------------
      2 lb Round steak; cubed
      1 md Onion; chopped
      1 lg Celery rib; sliced
      2 md Potatoes; unpeeled, cubed
      2 ea Carrots; sliced
      2 tb Tapioca
      2 tb Dried parsley
    1/2 ts Dried oregano
    1/2 ts Salt (optional)
    1/4 ts Garlic powder
    1/8 ts Pepper
      1 ea Bay leaf
  1 1/2 c  Tomato juice; salt-free
      1 c  Water
 
  Preheat oven to 350 F. Mix all ingredients in a 4-quart dutch oven.
  Cover and bake for 2-1/2 hours.

  Yields 8 cups. One cup per serving.
  
  Per serving:
    Calories: 220
    Carbs: 23 g
    Protein: 23 g
    Fat: 4 g
    Exchanges: 1 starch, 2-1/2 lean meat, 1 vegetable
  
  Source: Quick and Healthy - Volume I by Brenda J. Ponichtera, a
  registered dietician living in The Dalles, Oregon.

  Reprinted by Kaiser Permanente Planning For Health Newsletter
  Winter 1997, Number 4; typos by Dorothy Flatman 1997

  From: Dorothy Flatman
  Date: 03-26-98
 
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