Braised Beef and Vegetable Stew
Ingredients
- 2 lb lean stew beef or bison 1 kg
- 2 medium onions, diced
- 3 cups chopped carrots, about 6 carrots total 750 mL
- 2 cups cubed rutabaga, about 1 x 2-inch (2.5 x 5-cm) cubes 500 mL
- 4 cloves garlic, minced
- 1 Tbsp canola oil 15 mL
- 1 tsp dried thyme leaves 5 mL
- 1/2 tsp cracked black pepper 2 mL
- 1/2 tsp dried tarragon leaves 2 mL
- 1 tsp dried summer savory* 5 mL
- 1/4 cup whole-wheat flour 60 mL
- 1 can (10 oz or 284 mL) low-sodium beef broth, undiluted
- 1 cup canned crushed tomatoes 250 mL
- 1 cup red wine, merlot or Burgundy wine 250 mL
- 1/2 cup water 125 mL
- 1 Tbsp Worcestershire sauce 15 mL
- 2 stems fresh rosemary
- Cooks Tip: * Herb similar to sage.
Instructions
- 1. Preheat oven to 350 °F (180 °C).
- 2. In large, 14 cup (3.5 L) Dutch oven, place beef, onions, carrots, rutabaga and garlic. Drizzle with canola oil and toss to coat.
- 3. Sprinkle with thyme, pepper, tarragon, summer savory and flour. Toss to coat.
- 4. Add beef broth, tomatoes, red wine, water and Worcestershire. Place rosemary stems on top.
- 5. Cover and cook for 2 1/2 to 3 hours. Remove from oven. Remove rosemary, stir and serve. Store leftovers in refrigerator for up to three days
Yield
8 servings
serving size
1 cup (250 mL)
nutritional analysis
Per Serving
| Calories | 280 |
| Total Fat | 9 g |
| Saturated Fat | 3 g |
| Cholesterol | 70 mg |
| Carbohydrates | 17 g |
| Fiber | 4 g |
| Protein | 27 g |
| Sodium | 190 mg |
