This beef and vegetable stew is a healthy take on a hearty classic. Braising
allows the beef and vegetables to reach the perfect tenderness while the tomatoes,
red wine and Worcestershire give the dish just the right amount of acidity.
2 pounds lean stew beef or bison 1 kg
2 medium onions, diced
3 cups chopped
carrots, about 6 carrots total 750 mL
2 cups cubed rutabaga, about 1 x 2-inch
(2.5 x 5-cm) cubes 500 mL
4 cloves garlic, minced
1 tablespoon canola oil
1 teaspoon dried thyme leaves 5 mL
1/2 teaspoon cracked black pepper
1/2 teaspoon dried tarragon leaves 2 mL
1 teaspoon dried summer savory* 5 mL
1/4 cup whole-wheat flour 60 mL
1 can (10 oz or 284 mL) low-sodium
beef broth, undiluted
1 cup canned crushed tomatoes 250 mL
1 cup red wine,
merlot or Burgundy wine 250 mL
1/2 cup water 125 mL
1 tablespoon Worcestershire
sauce 15 mL
2 stems fresh rosemary
* Herb similar to sage.
Preheat oven to 350 degrees F (180 degrees C).
In large, 14 cup (3.5 L) Dutch oven, place beef, onions, carrots, rutabaga and
garlic. Drizzle with canola oil and toss to coat.
Sprinkle with thyme, pepper, tarragon, summer savory and flour. Toss to coat.
Add beef broth, tomatoes, red wine, water and Worcestershire. Place rosemary
stems on top.
Cover and cook for 2 1/2 to 3 hours.
Remove from oven. Remove rosemary, stir and serve.
Store leftovers in refrigerator for up to three days
Yield: 8 servings
serving size 1 cup (250 mL)
Nutritional Analysis Per Serving Calories 280 Total Fat 9 g Saturated Fat
3 g Cholesterol 70 mg Carbohydrates 17 g Fiber 4 g Protein 27 g Sodium 190 mg