Beef and Potato Fricassee

1 Reviews
100% would make this recipe again

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.

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Preparation : 10 min Cooking : 40 min
320 calories/serving
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Ingredients

240 g beef, inside round, or French steak, cut into 1 cm cubes
1/4 fennels, finely chopped 80 g
1 potatoes, peeled and cut into 1 cm cubes 200 g
1 stalk celery, cut into 1 cm cubes 70 g
2 tbsp Garlic-Infused Oil 30 mL
2/3 cup Allergen-Free Vegetable Broth 170 mL
2 tbsp frozen peas 16 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
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 fennel cut the potatoes and celery into 1 cm thick pieces.
  2. Heat half of the garlic-infused oil in a thick-bottom frying pan over medium heat. Add the fennel, sauté 3-4 min, then remove 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 garlic-infused 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 fennel 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

320

Fat

13 g

20 %

Saturated 2.5 g
+ Trans 0.1 g

13 %

Cholesterol

50 mg

Sodium

210 mg

9 %

Carbohydrate

22 g

7 %

Fibre

3 g

13 %

Sugars

2 g

Net Carbs

19 g

Protein

28 g

Vitamin A

41 %

Vitamin C

24 %

Calcium

4 %

Iron

22 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables ½
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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