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Beef and Bean Stew

1 pound of boneless beef (round or rump)
1/4 cup of vegetable oil
1 clove garlic, minced
4 medium onions, quartered
one 19 ounce can of beans in sauce
1 teaspoon of sugar
one 10 ounce can of beef broth
1 teaspoon of thyme
1 tablespoon of Worcestershire sauce
1/8 teaspoon of pepper
2 tablespoons of cornstarch
1/4 cup of water

Cut beef into 1-inch (2.5 cm) pieces. Heat oil in large saucepan or Dutch Oven; add meat and garlic and sauté until meat is browned. Add onions, beans, sugar, beef broth, thyme, Worcestershire sauce and pepper. Simmer covered 1 to 1 1/2 hours or until meat is tender. Mix cornstarch with water and stir into stew; cook over high heat until mixture comes to boil and sauce is thickened and clear. Serve over hot mashed potatoes or noodles or in a bowl with crusty bread.

*Stew may be baked in 350ºF.  (180º C) oven instead of simmering on top of stove.

Per Serving (excluding unknown items): 566 Calories; 30g Fat (46.5% calories from fat); 35g Protein; 43g Carbohydrate; 9g Dietary Fiber; 81mg Cholesterol; 1062mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 4 Fat; 0 Other Carbohydrates.


Microwave Method
In a 3-4 qt. (3 L) micro-proof casserole combine all ingredients except oil, cornstarch and water. Cover and cook on HIGH for 6-7 minutes. Stir and cook on LOW or 25% power for 55-60 minutes stirring after 30 minutes, or until beef is tender. Mix cornstarch and water and stir into mixture. Cook on HIGH 4-6 minutes stirring after 2 minutes, or until sauce is thickened and clear.

Source: Ontario White Bean Producers