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BEEF STEW
(printer-friendly
version)
6
Quart / 5.7 Liter Dutch Oven and Cover
Ingredients:
- 2 pounds / 900 grams lean beef stew meat, or lean round steak,
cubed
- 1 large onion, peeled and sliced thin
- 2 turnips, scrubbed and chopped
- 4 carrots, scrubbed and sliced
- 2 celery stalks, chopped
- 4 medium potatoes, scrubbed and cubed
- 1 clove garlic, minced
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 ½ cups water
- ½ cup red wine or ½ cup beef broth and 1 tablespoon
red wine vinegar
- 2 tablespoons ketchup
- 2 bay leaves
Preparation:
- Preheat 6 Quart / 5.7 Liter Dutch Oven on medium-high heat.
Add meat and brown. The meat will stick at first, but as it browns
it will easily release. Thoroughly brown meat. Add garlic and
sauté an additional 1 minute.
- Add remaining ingredients and stir. Cook for 5 minutes, then
reduce heat to low. Cook until ingredients are tender, about 1
hour. Remove bay leaves.
- Thicken stew if desired. Mix 2 tablespoons cornstarch and ½
cup skim milk. Bring stew to low boil. Move meat and vegetables
aside and pour cornstarch mixture into liquid. Stir all ingredients
together until thick and bubbly, about 1 minute.
Tip: Supermarket turnips are often sold with a protective paraffin
wax coating on them. It is best to remove the peel along with the
wax. If you are fortunate enough to be using home-grown or farmer’s
market turnips without a wax coating just scrub the turnips before
cooking.
Serving Size: 8
| Nutrition
Analysis per Serving: |
Food
Exchange per Serving: |
| Calories |
316 |
Bread/Starch |
1 |
| Protein |
22
g |
Other
Carbs/Sugar |
<1 |
| Carbohydrates |
22
g |
Very
Lean Meat/Protein |
-- |
| Dietary
Fiber |
4
g |
Lean
Meat |
3 |
| Sugar |
6
g |
Fruit |
-- |
| Fat |
15
g |
Vegetables |
2 |
| %
Calories from Fat |
41% |
Milk
- Skim |
-- |
|
|
Fat |
2 |
|
|
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