1     pound         lean beef round (London Broil)
1     serving       cooking spray
                    = (5 one-second sprays per serving)
1     small         onions
2     cup           mushrooms
2     medium        garlic cloves
2     large         carrots
15    ounces        canned pinto beans
1 1/2 cup           canned beef broth
14 1/2ounces        canned crushed tomatoes
1/2   teaspoon      dried oregano
1/4   teaspoon      dried thyme
1/2   teaspoon      table salt
1/4   teaspoon      freshly-ground black pepper
                    === OPTIONAL GARNISH ===
2     tablespoons   fresh thyme or 2 whole sprigs