Herbed Beef Stew
List of Ingredients
1 T Vegetable Oil or use Cooking Spray
1 med Onion, finely chopped
1 C (250ml) Chopped Carrots, peeled and cut in small chunks
1 C (250ml) Chopped Celery
1/4 C (60ml) Chopped Fresh Parsley
1 C (250ml) Dry Red Wine
2 C (500ml) Reduced Sodium Beef Broth
3 strips Orange Zest, removed with a vegetable peeler
2 T Tomato Paste
1 tsp Chopped Fresh Thyme leaves
1/4 tsp Ground Black Pepper
1 leaf Bay
1 lb (450g) Lean Beef Chuck, cut in 1 1/2 inch (3cm) cubes
2 C (500ml) Butternut squash, cut in 1 1/2 inch (3cm) cubes
2 C (500ml) Peeled Potatoes, a mix of potatoes is nice, cut in 1 1/2 inch (3cm) cubes
2 C (500ml)Green Beans, trimmed
Recipe
Using a large Dutch oven or heavy saucepan, heat (medium-high heat) 2 teaspoons of the oil or using a generous amount of cooking spray over.
Add the beef to the sauce pan and brown well on all sides. Remove the beef from the pan and reserve. Browning the beef in batches is a bit easier.
Coat the bottom of the sauce pan again with cooking spray or the remaining teaspoon of oil.
Add onion, carrot, and fennel. Saute over medium heat until tender (about 10 minutes)
Add wine to the vegetables and bring to boil and cook 2 minutes (this burns off the alcohol leaving just the flavor).
Add the low sodium beef broth, orange zest, tomato paste, thyme, pepper, and bay leaf.
Return to a slight boil and add meat and meat juices, reduce heat, and simmer, covered, until meat is just tender, 1 1/2 hours.
Add squash, potatoes, and beans to the stew. Continue cooking 30 minutes, or until vegetables are tender.
If the stew looks a little to dry at any time add a little extra water.
Remove the orange zest strip and bay leaf.
Enjoy your stew in deep bowls with a nice salad and a little bread.
You can also top the stew with fresh chopped herbs with a little grated orange zest sprinkled top.
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