• 1-1/3 cups chicken stock
• 1-1/3 cups water
• 1-1/3 cups long grain rice
• 1-1/2 Tbs. olive oil
• 1-1/4 lbs. boneless beef for stew, cut into 1 inch cubes
• 4 cloves garlic, crushed
• 2 cups Italian style peeled tomatoes, chopped
• 1 Tbs. tomato paste
• 1/2 cup dry white wine or chicken stock
• 1/2 tsp. rosemary, or 2 Tbs. fresh, chopped

Combine stock and water in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover pan and simmer 20-25 minutes or until rice is tender and liquid is absorbed. Heat oil in a saucepan over medium high heat. Sauté beef, stirring frequently, 3-5 minutes or until browned evenly. Reduce heat to low. Add garlic and sauté 1 minute. Stir in tomatoes, tomato paste, wine, rosemary, and salt and pepper to taste. Cover and simmer 40-45 minutes or until beef is tender. Serve beef stew over rice.

Per serving: calories 602, fat 20.1g, 32% calories from fat, cholesterol 113mg, protein 40.7g, carbohydrates 57.1g, fiber 2.3g, sugar 3.8g, sodium 552mg, diet points 13.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.1, Fruit: 0.0, Bread: 3.0, Lean meat: 5.0, Fat: 1.4, Sugar: 0.0, Very lean meat protein: 0.0

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The recommended wines are: Cabernet Sauvignon, Merlot, or Burgundy.