Peckkale

Hearty Beef Stew with Winter Vegetables

This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 1 hour 30 minutes

Ingredients
3 pounds beef stew meat (top round) cut into 2-inch cubes
salt to taste
freshly ground black pepper
flour for dredging
2 tablespoons olive oil
2 small yellow onions, diced
2 cloves garlic, minced
2 sprigs thyme
1 bay leaf
2 cups red wine
2 cups diced, canned tomatoes, with their juices
4 cups low-sodium beef broth
4 large carrots, peeled and cut into 1-inch pieces
4 large parsnips, peeled and cut into 1-inch pieces
2 large russet potatoes, diced

Cooking Instructions
1. Season the beef with salt and pepper. Dredge it in flour and shake off the excess.
2. Heat the olive oil in a heavy soup pot or Dutch oven over medium-high heat. Sear the meat on all sides. Adjust the heat so that the meat browns well, but does not burn.
3. Add the onions, garlic, thyme and bay leaf and cook 2 minutes more. Add the red wine. Stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom of the pan and cook until the wine is almost completely evaporated.
4. Add the tomatoes with their juices and the beef broth and bring to a boil. Adjust the heat so that the stew simmers and cook until the meat is tender, about 1 hour.
5. Add the carrots, parsnips and potatoes and cook until the vegetables are completely tender, about 20 minutes more. (The potatoes will fall apart and thicken the sauce.) Adjust the seasoning with salt and pepper, remove the bay leaf and serve in a deep tureen.

Nutrition Facts
Serving size: 1 bowl (1/8 recipe)
Calories 445
Total Fat 11 g
Saturated Fat 3 g
Protein 42 g
Total Carbohydrate 35 g
Dietary Fiber 5 g
Sodium 611 mg

Percent Calories from Fat 21%
Percent Calories from Protein 37%
Percent Calories from Carbohydrate 31%

__________________
06-17-05 Lap-ROUX-EN-Y
BMI 41.1 / 21.9 /24
224/219/120 /131 -104 lbs ...... 11 lb Below Goal.... Made Goal on April 21. 10 Months and 4 Days post-op!
consultation/pre-op/current/goal



COFFEE, CHOCOLATE, MEN...SOME THINGS ARE JUST BETTER RICH!



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