A tasty way to beat diabetes

This is a take on the modern Beef Bourguignon with red wine adding flavour and some much needed heart-protective antioxidants. Here is how to make this slow cooked dish.

Using eye of round or top round makes this version much lower in fat than the traditional stew made with chuck.  A wealth of vegetables accented — not outnumbered — by the beef cubes keeps calories under control while delivering big taste. It takes about 15 minutes to set up and 80 minutes to cook.  Here's what you will need:

• 350 g (12 oz) beef round, trimmed of all visible fat and cut into 1 cm (1/2 in) chunks
• 350 g (1 1/2 c) thawed frozen pearl onions3 carrots, thinly sliced
• 4 cloves garlic, slivered
• 15 ml (1 tbsp) sugar
• 500 g (16 oz) mushrooms, quartered
• 30 ml (2 tbsp) all-purpose flour
• 125 ml (1/2 c) dry red wine or chicken broth
• 175 ml (3/4 c) water3 ml (3/4 tsp) thyme
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) freshly ground black pepper

1. Preheat the oven to 180°C (350°F).
2. Spray a nonstick Dutch oven or flameproof casserole with nonstick cooking spray. Add the beef and cook until brown, about five minutes. Transfer to a plate with a slotted spoon.
3. Add the onions, carrots and garlic to the pan. Sprinkle with the sugar and cook until the onions are golden, about seven minutes. Add the mushrooms and cook until they are tender, about four minutes.
4. Return the beef with any accumulated juices to the pan. Sprinkle with the flour and cook, stirring, until all the flour is absorbed, about three minutes.
5. Add the red wine or broth and bring to a boil. Add the water and seasonings and return to a boil. Cover and bake until the meat is fork tender, about one hour. The stew can be made ahead and refrigerated. Reheat at 160°C (325°F).

A serving will give you just 275 calories and 3.5 grams of fat, if you extra veggies instead of potatoes. Doube the portion of beef and potatoes and it is still only 405 calories per serving with 19 grams of fat.