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INGREDIENTS
| 2 tbsp approx. |
|
30 mL approx. |
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olive or vegetable oil |
| 2 lb |
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1 kg |
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Stewing Beef Cubes |
| 1/4 cup |
|
50 mL |
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all-purpose flour |
| 2 |
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2 |
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garlic cloves, minced |
| 1 |
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1 |
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large onion, cut lengthwise into eighths |
| 1 cup |
|
250 mL |
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beef stock |
| 28 oz |
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796 mL |
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can diced plum tomatoes |
| 2 tbsp |
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30 mL |
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EACH Worcestershire sauce and balsamic vinegar |
| 1 tsp |
|
5 mL |
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dried thyme (or 4-5 sprigs of fresh thyme) |
| 1 |
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1 |
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bay leaf |
| 1/2 tsp |
|
2 mL |
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EACH salt and pepper |
| 2 |
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2 |
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carrots, cut into 1-inch (2.5 cm) chunks |
| 1/2 lb |
|
250 g |
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scrubbed mini potatoes, quartered |
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Chopped fresh parsley |
PREPARATION TIME: 25 minutes
COOKING TIME: 1 1/2 hours
DIRECTIONS
1. 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.
2. Add garlic and onion to pot, cooking 3-4 minutes until just softened, adding more oil if necessary. Stir in broth, scraping up browned bits from the bottom. Add reserved beef, tomatoes, Worcestershire, vinegar, thyme, salt, pepper and bay leaf. Bring to a simmer.
3. Simmer, covered, on stove-top or in 325°F (160°C) oven for 1 hour until fork tender. Add vegetables and cook 30-40 minutes longer or until vegetables are tender. Garnish each serving with some chopped parsley.
With a few minor adjustments, you can make traditional stew that’s just a touch exotic. Double-up the beef and the main ingredients and you can make two versions of stew at the same time!
Beef Stew Provençal: Add 8 oz (250 g) button mushrooms when cooking garlic and onions. Substitute dry red wine for stock. Use thyme as directed or substitute herbes de Provençe for thyme. Instead of potatoes and carrots, use 2 cups (500 mL) cut green beans and 1/2 cup (125 mL) black olives (pitted and halved).
Part of the Favourite Comfort Foods Recipe Collection
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NUMBER OF SERVINGS: 8 SERVINGS
NUTRITION INFORMATION PER SERVING
| 290 Calories |
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12 g Fat |
| 28 g Protein |
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17 g Carbohydrates |
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An excellent source of Iron (28 % RDI)
and Zinc (76 % RDI)
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TIP
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To make in the slow-cooker instead of stove-top, after Step 2, transfer mixture with carrots and potatoes to 24-cup (6 L) slow-cooker. Cook, covered, on low for 8 hours. If adding olives and/or green beans, add in final hour of cooking.
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