Good for the Belly Beef Stew
Courtesy of Portland Fire & Rescue's Carol Boucher, Management Analyst
- 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
- Preheat oven to 325.
- Preheat a heavy pan and brown beef cubes on all sides.
- Transfer meat to a Dutch Oven along with tomatoes, broth and wine.
- Season with garlic powder, marjoram and pepper and bring to boil, stirring frequently.
- Add potatoes, celery, carrots and onions and season to taste with freshly ground pepper.
- Mix well, cover and bake in preheated oven, stirring occasionally.
- After 1 hour, stir in green beans, replace cover and continue baking an additional hour or until meat is tender.
- Just before serving, stir in arrowroot mixture and heat on stovetop, stirring, until sauce is thickened.
- 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