2 stews

It's the ultimate comfort food. These two low-fat stews are the perfect dishes to warm you up on a cold winter's night.

With only a few simple swaps, classic beef stew gets a complete calorie makeover. We reduced the amount of oil needed for sautéing, used a lean cut of beef, and replaced the traditional heavy cream with evaporated skim milk.

Preparation time: 10 minutes

 Cooking time: 1 hour 

Serves 4

• 15 ml (1 tbsp) olive oil
• 350 g (12 oz) beef bottom round roast, cut into 1.5 cm (3/4 in) cubes
• 125 g (1/2 c) chopped onions
• 1 green bell pepper, chopped
• 2 cloves garlic, minced
•  5 g (1 tsp) paprika
• 5 g (1 tsp) dried thyme
• 2 Yukon gold potatoes, peeled and cut into 1.5 cm (3/4 inch) cubes
• 3 carrots, sliced
•  1 can (400 ml/14 oz) low-sodium broth
• 50 ml (1/4 c) evaporated skim milk
•  30 g (2 tbsp) cornstarch
• 30 ml (2 tbsp) dry sherry or red wine

1. Heat oil in a wide, deep pan over medium-high heat. Add the beef and cook until browned all over, five to six minutes. Remove to a bowl.
2. Add the onions and peppers to the pan and cook over medium heat until soft, about four minutes. Add the garlic, paprika, and thyme and cook for one minute. Stir in the potatoes, carrots, broth, and reserved beef. Bring to boil over high heat then reduce heat to low, cover and simmer until the meat is nearly tender, about 45 minutes.
3. Stir in the evaporated milk.
4. In a cup, mix the cornstarch and sherry or wine until dissolved then stir into the stew. Cook until slightly thickened and bubbly, about five minutes.

Per serving: 289 cal, 8 g fat (2 g sat), 30 g carbs, 24 g protein, 4 g fibre, 49 mg chol, 136 mg sodium, 106 mg calcium.

Don't be put off by the lengthy ingredient list here. The first eight ingredients are all spices that can be mixed together in seconds. Once they're rubbed over the lamb, they bring heady aromas to a hearty, healthy stew that comes to your table in only 30 minutes.

Preparation time: 10 minutes

 Cooking time: 30 minutes 

Serves 4

•  2 g (1/2 tsp) ground coriander
• 1 g (1/4 tsp) crushed saffron threads
•  1 g (1/4 tsp) ground turmeric
• 1 g (1/4 tsp) ground cumin
• 1 g (1/4 tsp) ground cardamom
• 1 g (1/4 tsp) ground black pepper
• 1 g (1/4 tsp) salt
•  Pinch of cayenne pepper
• 15 ml (1 tbsp) olive oil
• 625 g (1 1/4 lbs) boneless leg of lamb, cut into 2.5 cm (1 in) cubes
•  350 g (1-1/3 c) chopped onion
• 15 g (1 tbsp) minced garlic
• 10 g (2 tsp) minced fresh ginger
•  125 g (1/2 c) chopped pitted prunes
• 250 ml (1 c) low-sodium chicken stock
• 1 can (450 ml/15 oz) diced tomatoes, with juice

1. In a medium bowl, combine the coriander, saffron, turmeric, cumin, cardamom, pepper, salt, and cayenne. Add the lamb and toss to coat.
2. Heat the oil in a medium saucepan over medium-high heat. Add the lamb and cook until browned, about five minutes. Remove to a plate.
3. Reduce the heat to medium, add the onions and cook until soft, about four minutes. Add the garlic and ginger and cook for one minute. Add the prunes, stock, and tomatoes.
4. Bring to a boil over high heat. Reduce the heat to medium-low and return the lamb to the pan. Partially cover and simmer for 20 minutes.

Per serving:  313 cal, 10 g fat (3 g sat), 21 g carbs, 32 g protein, 3 g fibre, 91 mg chol, 504 mg sodium, 32 mg calcium.