Southwestern Beef Stew
Serve this chili-inspired stew with baked white or sweet potatoes, crusty whole grain rolls, rice or couscous.
Servings: 6 to8
Ingredients:
| Nutritional Info | |
| Per each of 8 servings: about | - |
| cal | 342 |
| pro | 31 g |
| total fat | 12 g |
| sat. fat | 3 g |
| carb | 28 g |
| fibre | 4 g |
| chol | 55 mg |
| sodium | 596 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 29% |
| vit A | 119% |
| vit C | 13% |
| folate | 21% |
Suggested Recipes
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2 lb (1 kg) stewing beef cubes
1/3 cup (75 mL) all-purpose flour
1 tsp (5 mL) each salt and pepper
2 tbsp (25 mL) vegetable oil
2 onions, chopped
1 tbsp (15 mL) chili powder
4 each large carrots and stalks celery
1 tbsp (15 mL) each cider vinegar and honey
1-3/4 cups (425 mL) beef stock
1-1/2 cups (375 mL) each frozen corn and lima beans
Fresh coriander or parsley sprigs (optional)
Preparation:
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.
Additional Information
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Tip: To make the stew thicker, in small bowl, whisk together 2 tbsp (25 mL) each flour and water. Add to stew along with corn and lima beans. Cook until thickened, about 5 minutes.
Tags:
Source
Canadian Living Magazine: October 2005
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