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1 1/2 pounds lean boneless round steak ( 1/2-inch thick)
Vegetable cooking spray
2 cups chopped onions
1 cup sliced celery
1/4 cup chopped fresh parsley
4 cups water
1 tablespoon low-sodium Worcestershire sauce
1 teaspoon beef-flavored bouillon granules
1/2 teaspoon dried whole thyme
1/2 teaspoon dried whole marjoram
1/4 teaspoon pepper
1 bay leaf
2 cups cubed fresh pumpkin
1 (10-ounce) package frozen mixed vegetables, thawed
2 tablespoons plus 2 teaspoons unsalted toasted pumpkin seeds

Trim fat from steak; cut steak into 1-inch pieces. Coat a large Dutch oven with cooking spray; place over medium-high heat until hot.

Add steak; cook until browned on all sides, stirring frequently. Drain and pat dry with paper towels. Wipe drippings from pan with a paper towel.

Return steak to pan; add onion and next 9 ingredients (through bay leaf), stirring well to combine.

Bring to a boil; cover, reduce heat and simmer 1 hour and 20 minutes.

Add pumpkin and mixed vegetables. Cover and simmer 10 minutes or until steak and vegetables are tender. Remove and discard bay leaf.

Ladle stew into individual serving bowls. Sprinkle each serving with 1 teaspoon pumpkin seeds. Makes 2 quarts (about 229 calories per 1-cup serving).

"Cooking Light Cookbook 1993" by Oxmoor House

Thursday, October 11, 2001