Instructions: Spray an unheated 4-quart non-stick pot with olive oil. Place pan on medium heat. Add oil. When warmed, add the beef, onions, celery and garlic. Sprinkle with salt and pepper. Cook and stir until the beef is browned.

Increase the heat; add wine and deglaze the pan.

Stir in the potatoes, squash, carrots and thyme. Add 4 cups water and stir in the gravy mix. When the mix has dissolved, add paprika. Reduce heat to a very low simmer. Cover and simmer 30 minutes or until meat is tender. Do not boil. Stir the stew occasionally; add water as needed.

Add peas or beans, still frozen. Increase the heat to medium. Serve when the peas are warmed through (2 to 3 minutes).

TIP - Cut the meat and vegetables in about the same sized bites: 1/2-inch cubes.

Yield: 6 cups

NOTES : We much prefer the vegetables and creamy sauce of a stew when it isnt competing with a lot of beef. By replacing half the normal portion of potato with pumpkin, we reduce some calories from carbohydrates. Here the flavors depend most upon the squash and the gravy mix. Check out the vegetarian section of the supermarket for low-sodium, spicy gravy mixes. Add spices and herbs when a gravy mix is too bland.

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