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Festive Beef Stew - The Healthy Kitchen

grazia posting in The Healthy Kitchen
User: healthy_kitchen (posted by grazia)
Date: 2007-12-30 19:35
Subject: Festive Beef Stew
Security: Public
Tags:beans, beef, e, garlic, holiday, soups and stews, tomatoes, whole-wheat flour, wine
Festive Beef Stew

For a vegetarian variation, use two cans of rinsed white beans instead of the meat and flour. Just add them at the end of the recipe and cook for about five minutes, until heated through. Oh, and buy a good-quality wine: there will be a glass or two left over for the chef to enjoy while the stew is simmering.

1½ lbs. lean beef stew meat
3 tablespoons flour
2 tablespoons olive oil
1 shallot, peeled and chopped
6 garlic cloves, peeled and chopped
6 cups water
2 cups wine
1 can diced tomatoes in juice
1 teaspoon herbes de Provence
Salt and fresh-ground pepper to taste
1 bunch celery, chopped, about 2 cups
2 cups chopped parsnips
2 cups chopped carrots
4 turnips, chopped, about 5 cups
A handful of pearl onions, peeled

Dredge the meat in flour. Heat oil in a large soup pot and add meat in a single layer. Turn until browned on all sides. Add shallot and garlic and cook until transparent, about five minutes, being careful not to burn the garlic. Add water, wine, and tomatoes. Stir, raise heat, and bring to a boil while adding herbes de Provence, salt and pepper. Reduce heat to low and simmer, covered, for about an hour. Stir once, halfway through cooking.

Remove lid and stir. Add celery, parsnips, carrots, turnips, and pearl onions. Add more water if necessary to cover vegetables. Stir, bring to a boil, reduce heat, and simmer, covered, about an hour.

Remove lid and simmer, uncovered, for fifteen minutes, until stew is slightly thickened. Makes about 9 servings.

Per 2-cup serving: 244 calories, 9 g. fat, 3 g. saturated fat, 19 g. carbohydrates, 5 g. fiber, 19 g. protein, 54 mg. cholesterol, 634 mg. potassium.


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