Recipe Summary

Difficulty: Easy
Preparation: 25 min
Cooking: 1 ½ hr
Makes: 8 servings

Nutritional Information

Per Serving ()

Calories	305
Protein	28 g
Fat	13 g
Carbohydrates	20 g

An excellent source of Iron (30 % RDI) and Zinc (74 % RDI)

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Island Inspired Beef Stew

This beef stew recipe features undertones of cinnamon and ginger with a hint of heat.

2 tbsp (30 mL)	olive or vegetable oil
2 lb (1 kg)	Stewing Beef Cubes
¼ cup(s) (50 mL)	all-purpose flour
2	garlic cloves, minced
1	large onion, cut lengthwise into eighths
1 tsp (5 mL)	finely grated gingerroot
1 cup(s) (250 mL)	beef broth
1	can (28 oz/796 mL)diced plum tomatoes
2 tbsp (30 mL)	EACH Worcestershire sauce and paprika
1 tsp (5 mL)	dried sage, crushed
1	EACH bay leaf and cinnamon stick
½ tsp (2 mL)	EACH chili pepper flakes, salt and pepper
½ cup(s) (125 mL)	EACH raisins and green olives
1	Coarsely chopped sweet green pepper

Heat oil in Dutch oven or stockpot over medium-high heat until sizzling hot. Brown meat in 4 batches. Set beef aside; sprinkle with flour.
Add garlic, onion and gingerroot to pot, cooking 3 to 4 minutes until just softened, adding more oil if necessary. Stir in broth, scraping up browned bits from the bottom. Add reserved beef, tomatoes, Worcestershire, paprika, sage, bay leaf, cinnamon stick, pepper flakes, salt and pepper. Bring to a simmer.
Simmer, covered, on stove-top or in 325°F (160°C) oven for 1 hour until fork tender; remove cinnamon stick. Add raisins, olives and green pepper; cook 30 to 40 minutes longer until vegetables are tender.

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