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
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
- Iron 29.0
- Folate 21.0
- Calcium 5.0
- Vitamin A 119.0
- Vitamin C 13.0