"Performance" Stew

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Preparation : 20 min Cooking : 1 h 40 min
600 calories/serving

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 55 g
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 margarine non-hydrogenated 40 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp Italian parsley, fresh, chopped 16 g

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 margarine 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.

Observations

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

Nutrition Facts Table

per 1 serving (560 g)

Amount

% Daily Value

Calories

600

Fat

21 g

33 %

Saturated 5.2 g
+ Trans 0.5 g

29 %

Cholesterol

80 mg

Sodium

610 mg

25 %

Carbohydrate

66 g

22 %

Fibre

7 g

28 %

Sugars

9 g

Net Carbs

59 g

Protein

37 g

Vitamin A

86 %

Vitamin C

64 %

Calcium

8 %

Iron

37 %
More info

Claims

This recipe is :
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
Good source of  :
Vitamin D, Vitamin E
Source of  :
Calcium
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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
Recipe tailored to the needs of sports enthusiasts and active families

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