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Performance Stew

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Preparation : 20 min Cooking : 1 h 40 min
600 calories/serving
  • Can be done in advance
  • Easy
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

Ingredients

750 g stewing beef cubes, of about 2 cm
1/2 cup white flour (all purpose) 65 g
1/4 cup canola oil 65 mL
6 cloves garlic, minced
4 cups beef broth 1 L
3 tbsp tomato paste 45 mL
1 1/2 tbsp sugar 18 g
1 1/2 tbsp Worcestershire sauce 23 mL
1 sprig rosemary, fresh 5 g
3 bay leaf 0.4 g
1 1/2 onions, coarsely chopped 300 g
3 stalks celery, cut into 1 cm pieces 220 g
7 1/2 potatoes, peeled then cut into 1 cm pieces 1.5 kg
3 carrots, peeled then cut into 1 cm pieces 300 g
3 tbsp butter, unsalted 40 g
3 tbsp Italian parsley, fresh, chopped 16 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Cut the beef into 2 cm cubes, if not already cubed, then dredge the cubes in flour.
  2. Heat the oil in a large pot over medium-high heat. Add the beef cubes and sauté until they are browned on all sides, about 5-6 min. Mince the garlic, then add it to the pot. Add the broth, tomato paste, sugar, Worcestershire sauce, rosemary sprig(s), and bay leaves. Stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low, cover and simmer 1 h, stirring occasionally.
  3. Meanwhile, prepare the vegetables : coarsely chop the onions; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Melt the butter in another large pot over medium heat. Add the vegetables and sauté until they are golden, about 20 min, with occasional stirring. Add the vegetables to the beef stew. Continue to simmer, uncovered, until the beef and vegetables are very tender, about 40 min. Season with salt and pepper. Discard the bay leaves and rosemary sprig(s), sprinkle with the chopped parsley, then serve.
(*) If the stew is too liquid, remove some of the excess broth and serve it separately as a soup.

Remarks

This stew can be prepared a few days in advance and brought to a simmer before serving.

Nutrition Facts Table

per 1 Serving (560g)

Amount

% Daily Value

Calories

600

Fat

21 g

33 %

Saturated 7.2 g
+ Trans 0.7 g

39 %

Cholesterol

90 mg

Sodium

610 mg

25 %

Carbohydrate

66 g

22 %

Fibre

7 g

28 %

Sugars

9 g

Protein

37 g

Vitamin A

85 %

Vitamin C

64 %

Calcium

8 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 ¼ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 3 ½
Fats 4
Other Foods 0

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