Flemish Beef Stew

1 Reviews
100% would make this recipe again

Beef stewed in beer with vegetables, brown sugar, and herbs.

This is the national Belgian dish. In some regions, bread spread with mustard is added towards the end of the cooking to give a special texture to the sauce. Rodenbach red beer is traditionally used in this recipe but any good red beer will do (possibly from Belgium).

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Preparation : 15 min Cooking : 2 h 30 min
360 calories/serving
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Ingredients

1.8 lb blade pot roast, rib roast or shoulder cloud, cut into cubes
2 tbsp canola oil 1 fl.oz
1/2 fennels, finely chopped 6 oz
2 tbsp cornstarch 0.6 oz
1 1/3 cup gluten-free beer 10.6 fl.oz
2 bay leaf 0.1 oz
1 sprig rosemary, fresh 0.2 oz
1/2 tbsp brown sugar 0.3 oz
1/2 tbsp wine vinegar 0.3 fl.oz
1 rutabagas, or turnips, peeled and cut into large pieces 5.3 oz
2 potatoes, peeled and cut into large pieces 14.5 oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

A baking or casserole dish with a tight-fitting lid is necessary for this recipe.

Method

  1. Preheat the oven to 160ºC/325ºF.
  2. Cut the beef into large cubes, about 4 cm, then sprinkle with salt and pepper. Finely chop the fennel.
  3. Heat the oil in a casserole dish over high heat. Add the beef cubes in batches, turning them until dark brown on all sides, 5-7 min. Take the cubes out of the casserole using a slotted spoon, then transfer them to a plate.
  4. Add the fennel and sauté over medium heat about 5 min, then add the cornstarch and cook 1-2 min with stirring. Pour in the beer, then put the meat back into the casserole. Add the bay leaves, rosemary, brown sugar, and vinegar. Pour in some water if necessary to cover the meat. Cover and cook 2 h in the middle of the oven, until the meat is tender.
  5. During this time, prepare the vegetables : peel them and cut into large chunks then add them to the casserole. Pour in some warm water if too dry. Season with salt, cover and continue to cook an additional 20-25 min until the vegetables are tender. Serve.

Observations

This stew can be made a few days ahead and reheated over moderate heat.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

360

Fat

13 g

20 %

Saturated 3.7 g
+ Trans 0.4 g

20 %

Cholesterol

70 mg

Sodium

70 mg

3 %

Carbohydrate

28 g

9 %

Fibre

3 g

13 %

Sugars

3 g

Net Carbs

25 g

Protein

27 g

Vitamin A

1 %

Vitamin C

36 %

Calcium

4 %

Iron

22 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Potassium, Selenium, Vitamin B12, Zinc
Good source of  :
Copper, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin B6, Vitamin C
Source of  :
Fibre, Folacin, Manganese, Omega-3, Vitamin B1, Vitamin D, Vitamin E, Vitamin K
Low  :
Sodium
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 ½
Other Foods 0
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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