Braised Beef and Vegetable Stew
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
Reprinted with permission from CanolaInfo.org.