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Proven�al
Beef Stew
As
seen in The
Healthy Beef Cookbook, published by John Wiley & Sons,
Inc.
Servings:
Makes 6 servings
Total
preparation and cooking time: 2 to 2-1/4 hours
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Ingredients:
2 pounds boneless beef chuck shoulder roast, cut into
1-inch pieces
1/3 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon pepper
4 teaspoons olive oil, divided
1 cup chopped onion
1 tablespoon minced garlic
1 cup dry red wine
3 cups ready-to-serve beef broth
1 can (14-1/2 ounces) diced tomatoes with garlic,
undrained
1 tablespoon herbes de Provence
1 pound new potatoes, cut into quarters
2 small zucchini, cut lengthwise in half,
then crosswise into 1/2-inch thick slices
2 small yellow squash, cut lengthwise in half,
then crosswise into 1/2-inch thick slices
1/2 cup ni�oise olives, pitted and cut in half
1/4 cup chopped fresh basil
Grated Parmesan cheese (optional)
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Cooking Instructions:
1. Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
2. Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
3. Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes,
herbes de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
4. Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired.
Nutrition information per serving: 358 calories; 11 g fat (3 g saturated fat; 6 g monounsaturated fat); 80 mg cholesterol; 1179 mg sodium; 31 g carbohydrate; 4.1 g fiber; 30 g protein; 4.4 mg niacin; 0.6 mg vitamin B6; 2.5 mcg vitamin B12; 6.0 mg iron; 28.9 mcg selenium; 7.3 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber.
Cook�s Tip: Ni�oise olives are from the Provence region of France. Small, oval and purplish-brown in color, they are packed in olive oil and have a nutty, mellow flavor. Greek Kalamata olives may be substituted for ni�oise olives.
Cook�s Tip: Herbes de Provence is a dried herb blend used in the cooking of southern France. Often sold in small clay crocks in supermarkets, it�s commonly a blend of basil, fennel seed, lavender, marjoram, rosemary, sage, summer savory and thyme.
�2006
Cattlemen's Beef Board and NCBA. All rights reserved. May be reproduced
for educational purposes.
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