You can treat this chili-inspired stew as a model for pork or lamb. Feel free to replace the lima beans with peas if they're handier or better liked.
- Portion size 8 servings
- Credits : Comfort Cooking October 2005
Ingredients
Method
Trim beef and cut into bite-size cubes, if necessary.In large skillet, heat half of the oil over medium-high heat; brown beef, in batches. Transfer to slow cooker.
Drain fat from skillet; add remaining oil. Fry onions, chili powder, salt and pepper over medium heat, stirring occasionally, until onion is softened, about 4 minutes. Scrape into slow cooker along with carrots, celery, vinegar and honey.
Add 1 cup (250 mL) of the broth to skillet; bring to boil, scraping up brown bits from bottom of skillet. Scrape into slow cooker along with remaining broth. Stir to combine.
Cover and cook on low until beef is tender, about 6 to 8 hours. Skim off any fat. Move beef and vegetables to 1 side of slow cooker.
In small bowl, whisk flour with 1/2 cup (125 mL) water; whisk into liquid in slow cooker. Stir to redistribute ingredients.
Cover and cook on high until thickened, about 15 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight containers until cold. Cover and refrigerate for up to 3 days or freeze for up to 1 month.)
Add corn and lima beans; cover and cook until steaming hot.
Nutritional facts per each of 8 servings: about
- Sodium 596 mg
- Protein 31 g
- Calories 342.0
- Total fat 12 g
- Cholesterol 55 mg
- Saturated fat 3 g
- Total carbohydrate 28 g
%RDI
- Iron 29.0
- Folate 21.0
- Calcium 5.0
- Vitamin A 119.0
- Vitamin C 13.0
