Good for the Belly Beef Stew

Courtesy of Portland Fire & Rescue's Carol Boucher, Management Analyst

Ingredients:

• 2 lbs lean stew meat, cubed
• 14.5 oz can low sodium tomatoes, liquid included
• 10 oz. low-sodium beef both
• 2 tsp. garlic powder
• 1 tsp marjoram
• 1/4 tsp freshly ground pepper
• 1/2 cup dry red table wine (substitute red cooking wine)
• 2 cups peeled potatoes, cubed
• 1 cup chopped celery
• 4 medium carrots, sliced
• 3 small onions, quartered
• 1 cup fresh green beans (substitute frozen)
• 2 TBSP arrowroot, mixed into a slurry with an equal amount of water

Preparation:

1. Preheat oven to 325. 
2. Preheat a heavy pan and brown beef cubes on all sides. 
3. Transfer meat to a Dutch Oven along with tomatoes, broth and wine. 
4. Season with garlic powder, marjoram and pepper and bring to boil, stirring frequently. 
5. Add potatoes, celery, carrots and onions and season to taste with freshly ground pepper. 
6. Mix well, cover and bake in preheated oven, stirring occasionally. 
7. After 1 hour, stir in green beans, replace cover and continue baking an additional hour or until meat is tender. 
8. Just before serving, stir in arrowroot mixture and heat on stovetop, stirring, until sauce is thickened.

Alternatives:

• Dice one of the onions and toss it in with the meat when it's browning, or Shred small amount of carrot, celery, onion and garlic, and sauté in pan then add meat for browning.
• Use one (1) each russet, yukon gold, and red potato to make a better flavor and texture.
• Use two (2) cups of baby carrots instead of the sliced medium carrots for more texture. 
• Add one (1) cup each frozen corn and peas with the green beans.  It makes the carb count higher - but it improves the appearance, texture and flavor of the stew.
• If cost is an issue use cornstarch instead of Arrowroot to thicken the sauce.  Arrowroot is expensive but worth the added flavor if you can afford it.

Serves 6.  Nutritional Analysis per serving - 439 calories (43 grams protein, 25 grams carbohydrates, 18 grams fat, 4 grams fiber)

January 27, 2010

Police Chief Rosie Sizer honoring Portland Fire & Rescue SERT Medics

Last night at David Douglas High School Performing Arts Center, the Portland Police Bureau honored citizens, officers, and fire personnel for their community service efforts and life-savings actions.

Portland Fire & Rescue Medics Captain Williams and Lieutenant Bregman were honored and awarded each with Life Saving Medals. Captain Williams and Lieutenant Bregman are both members of the Portland Police Bureau’s Special Emergency Reaction Team (SERT).  This specialty team responds to incidents involving uncooperative armed suspects such as barricaded subjects or hostage situations. 

On September 24, 2009, a man wanted for multiple armed robberies and armed with a handgun, came face to face with SERT members and was critically wounded by gun fire. SERT Medics Williams and Bregman rendered aid to the wounded suspect.  Both wore gas masks and readied the suspect for hospital transport.  The medics accompanied the suspect in the ambulance and continued aid efforts.  Their actions were deemed as critical and successful in ultimately saving the man’s life. 

Portland Fire & Rescue are proud of Fire Captain Williams and Lieutenant Bregman’s selflessness and decisive actions to save a man’s life. 

To read all award narratives presented by the Portland Police Bureau, click here. 

January 27, 2010

Photos courtesy of NET Team members Ethan Jewett & Inger Klekacz

In the event of a citywide or regional emergency such as a severe winter storm, flood or major earthquake, households need to be prepared to be on their own for the first 72 hours. Neighborhoods also need to be prepared for self-sufficiency after a major emergency. Emergency responders such as Portland firefighters and police may become overwhelmed with requests for help and efforts may be affected by impassable streets and other damage.  Volunteers will naturally be the first on-the-scene emergency responders in their own neighborhood.

Neighborhood Emergency Teams (NETs) are citizens trained by the Portland Office of Emergency Management and Portland Fire & Rescue to provide emergency disaster assistance within their own neighborhoods.  NET members receive basic training that will provide the skills to work with your neighbors to save lives and property during the first 72 hours of any citywide emergency. The skills you'll learn in the free NET training will also help you manage emergencies that you may encounter in daily life.

The City of Portland offers the NET training at no cost to people who live or work in Portland. Over 1,000 citizens have already completed the training!  To join a NET, you will be required to complete a total of 21 hours of basic training in class with a final field exercise of four hours.   

INTERESTED?  Pre-register for the next NET training at http://www.pdxprepared.net/register.php.

January 28, 2010

Date:  January 28, 2010

Time:  12pm Noon to 1:00 PM

Place: Portland Building (1120 SW 5th, Portland, Oregon), 2nd Floor Auditorium

January 28, 2010