Southwestern Beef Stew

Author: Canadian Living

Serve this chili-inspired stew with baked white or sweet potatoes, crusty whole grain rolls, rice or couscous.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: October 2005

Ingredients

  • 2 lbs stewing beef cubes
  • 1/3 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons vegetable oil
  • 2 onions chopped
  • 1 tablespoon chili powder
  • 4 carrots
  • 4 celery
  • 1 tablespoon cider vinegar
  • 1 tablespoon honey
  • 1 3/4 cup beef stock
  • 1 1/2 cup frozen corn
  • 1 1/2 cup lima bean
  • coriander
  • parsley sprig optional

Method

Cut beef into bite-size cubes, if necessary. In heavy plastic bag, shake together flour and half each of the salt and pepper. Add beef, one-quarter at a time, and shake to coat.

In large heavy ovenproof saucepan, heat half of the vegetable oil over medium-high heat; brown beef, in 4 batches, about 5 minutes each. Transfer to plate; set aside.

Reduce heat to medium; add remaining oil to pan. Fry onions, chili powder and remaining salt and pepper until softened, about 3 minutes. Return beef and any accumulated juices to pan.

Meanwhile, cut carrots and celery into 1-inch (2.5 cm) chunks. Add to pan along with vinegar and honey; stir. Add beef stock; bring to boil, scraping up any brown bits.

Transfer pan to 300°F (150°C) oven; bake until beef is tender, about 2 hours. (Or reduce heat to medium-low; simmer, stirring occasionally, until beef is tender, about 2 hours.)

Add corn and lima beans; cook until hot. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, until cold. Transfer to conveniently sized airtight containers and refrigerate for up to 3 days or freeze for up to 1 month.) Garnish with coriander sprigs, if using.

Nutritional facts <b>Per each of 8 servings:</b> 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
  • Fibre 0.0
  • Folate 21.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 119.0
  • Vitamin C 13.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Southwestern Beef Stew

Login