Beef Carnitas

cooking spray
1 cup chopped onion
3 garlic cloves, crushed
2 lbs beef stew meat trimmed and cut into 1 in pieces
1 cup less- sodium beef broth
1 tsp sugar
3/4 tsp salt
1/2 tsp crushed red pepper
1 large unpeeled orange wedge

Heat a large Dutch oven over medium- high heat.  Coat pan with cooking spray.  Add onion; saute 4 mins or until tender.  Add garlic; saute 1 min.  Add beef; saute 5 mins or until beef is browned on all sides.  Stir in broth, sugar, salt, and pepper; nestle orange section into beef mixture.  Bring to a boil.  Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender.  Remove and discard orange.  Continue simmering, uncovered, 8 mins or until liquid almost evaporates, stirring frequently.

Servings: 4 cups