Beef and Potato Fricassee

Beef and Potato Fricassee

Beef cubes, sautéed then stewed with potatoes and peas in a broth.

A «fricassee» [pr. FRIHK-uh-see] is a dish of meat that has been sautéed in butter before being stewed with vegetables. It used to be a common way to use up leftovers from a Sunday roast, but it is so delicious that I don't wait for leftovers to make it.

2 servings
Preparation 10 min
Cooking 40 min

320 calories per serving 


Ingredients

240 g beef, inside round, or French steak , cut into 1 cm cubes    
1/2 onions, finely chopped   100 g
1/2 clove garlic, finely chopped    
1 potatoes, peeled and cut into 1 cm cubes   200 g
1 stalk celery, cut into 1 cm cubes   70 g
1 tbsp butter, unsalted   14 g
1 tbsp canola oil   15 mL
2/3 cup beef broth   170 mL
3 1/2 tbsp frozen peas   26 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp Italian parsley, fresh [optional]   5 g

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Method

  1. Cut the meat into small 1 cm cubes. Prepare the vegetables : Finely chop the onion and garlic; cut the potatoes and celery into 1 cm thick pieces.
  2. Heat half of the butter and oil in a thick-bottom frying pan over medium heat. Add the onion and garlic, sauté 3-4 min until translucent, then remove them and set aside.
  3. In the same pan, add the cubes of beef and sear them over high heat 7-8 min until golden-brown. In order to brown the meat, it is important to remove any juices coming out of the meat, otherwise the meat will «boil» rather than brown. A bulb baster may be used to pull the juices out of the pan (The meat juices may be reserved and added back to the pan later with the broth).
  4. Add the remaining butter and oil to the pan. Stir in the potatoes and celery, then sauté a few minutes. Pour in the broth (and any reserved meat juices), then deglaze. Put the onion and garlic back into the pan. Season with salt and pepper to taste. Cook, covered, over low heat 20-25 min, until the potatoes are soft. Add the peas and cook an additional 3 min.
  5. Sprinkle with the chopped parsley (optional) and serve in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

11 g

17 %

Saturated 4 g
+ Trans 0.4 g

22 %

Cholesterol

65 mg

Sodium

320 mg

13 %

Carbohydrate

24 g

8 %

Fibre

3 g

11 %

Sugars

4 g

Protein

29 g

Vitamin A

10 %

Vitamin C

20 %

Calcium

4 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Copper, Fibre, Manganese, Vitamin A, Vitamin C, Vitamin D, Vitamin E
Good source of :
Folacin, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2
Excellent source of :
Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin K, Zinc

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew | Canadian

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