Ingredients
1 medium yellow onion, coarsely chopped
2 cloves garlic, finely chopped
1 teaspoon fresh thyme, finely chopped
2 medium carrots, sliced
1 medium zucchini, sliced
1 1/2 lb beef top round roast
cooking spray
1/2 teaspoon kosher salt
1/4 teaspoon pepper
2/3 cup unsalted beef stock
1 (14.5-oz) can diced no-salt-added tomatoes (undrained)

Prep

• Chop onion, garlic, and thyme.
• Peel carrots, if desired; slice carrots and zucchini into 1-inch pieces.
• Cut beef into 1-inch pieces (wash hands).

Steps

1. Preheat large stock pot on medium-high 2–3 minutes. Coat beef with spray; season with salt and pepper. Place beef in pan; cook 1–2 minutes on all sides to brown meat. Remove beef from pan.
2. Coat onions, carrots, and garlic with spray and add to pan; cook 3–4 minutes or until lightly browned.
3. Reduce heat to low; return beef to pot. Add broth, tomatoes, and thyme, then cover; simmer 1 1/2–2 hours or until beef is tender.
4. Stir in zucchini; cook 4–5 more minutes or until zucchini is tender. Serve.

CALORIES (per 1/4 recipe) 360kcal; FAT 13g; CHOL 85mg; SODIUM 290mg; CARB 18g; FIBER 4g; PROTEIN 42g; VIT A 170%; VIT C 30%; CALC 6%; IRON 20%

Ingredients
1 (24-oz) bag baby potatoes, halved
1/4 cup fresh Italian parsley, coarsely chopped
4 cloves garlic, finely chopped
1 tablespoon capers, coarsely chopped
zest/juice of 1 lemon
cooking spray
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoon canola oil

Prep

• Preheat oven to 425°F.
• Halve potatoes (place on baking sheet); chop parsley, garlic, and capers.
• Zest/grate lemon peel (no white; 2 teaspoons); squeeze for juice (2 tablespoons).

Steps

1. Coat potatoes with spray; season with salt and pepper. Bake 18–20 minutes or until tender when pierced with a fork.
2. Combine in medium bowl: lemon juice, zest, capers, and garlic; whisk in oil until blended. Toss potatoes with dressing and parsley. Serve.

CALORIES (per 1/4 recipe) 160kcal; FAT 3.5g; CHOL 0mg; SODIUM 190mg; CARB 33g; FIBER 3g; PROTEIN 3g; VIT A 6%; VIT C 25%; CALC 15%; IRON 10%