Canadian Beef StewPosted: March 23, 2010
Another hit from Tosca Reno’s Clean Eating Cookbook. This was fast to put together and cooked up well. I am used to stews cooking all day, so this was great change to that and something I can whip up last minute if needed. The flavors were great together and the bit of beer added to it gave it a very fun taste!
1 1/2 lbs. lean beef tenderloin, cut into 1-inch cubes
2 leeks, whites and light green only, cut into chunks and well rinsed
3 or 4 medium sized cooking onions, peeled and cut into chunks
3 carrots, peeled and cut into chunks
3 parsnips, peeled and cut into chunks
1 – 10 oz. can whole plum tomatoes
1 – 10 oz. can small potatoes
Several cloves garlic
4 T. olive oil
1/2 cup whole-wheat flour
Sea salt and black pepper
1 tsp. dried oregano
1 tsp. dried basil
1 cup low-sodium, low-fat chicken stock
1 cup light beer
Cut meat into 1-inch cubes. Place whole-wheat flour, salt, ground black pepper, oregano, and basil in a large plastic container with a tight-fitting lid. Shake the contents so they mix. Now place the cubed meat in the container and shake until coated.
Meanwhile, in a large Dutch oven heat the oil and saute the garlic and onions until soft. Add remaining vegetables, except canned potatoes, and cook 5 minutes longer.
Gently remove cubed and seasoned meat from container and add to the cooking vegetables. Cook until meat is browned. You will notice the mixture is getting sticky. This is caused by the flour seasoning on the meat. When it gets too sticky, add the chicken stock and the light beer.
Bring to a boil and then reduce heat to a simmer. Stir the stew until the sauce becomes evenly smooth. Now add canned, drained potatoes. Cook over low heat for another 30 minutes or until vegetables are tender.
Nutritional Value Per Serving:
Calories: 315 – Calories from fat: 95 – Protein: 20g – Carbs: 35g – Dietary fiber: 6g – Sugars: 8g – Fat: 10g – Sodium: 314 mg