Open Arms of Minnesota

Weekly Recipe #243: Hearty Beef Stew

By Haley Snell, Dietetic Intern [University of Minnesota – The Emily Program]

Photo credit: Julia Frost/Flickr

I’m going to preface this week’s recipe with a poem:

As winter arrives and the cold turns you numb,
nothing thaws you better than the thought of hot food to come.
In this arctic air, I know you crave meals hearty and hot.
Why not try this beef stew dish? It’s perfect for the whole lot!

This tender, melt-in-your-mouth stew recipe is packed with iron, potassium, and vitamins A and C. It is a great protein source and has a variety of colorful vegetables essential for a balanced diet.

Hearty Beef Stew

Makes about 8 servings

Ingredients:

  • Olive oil
  • 2 – 2½ lbs. boneless beef chuck, trimmed and cut into 1″ pieces
  • Salt and ground black pepper
  • ¼ cup all-purpose flour
  • 2 cups red wine
  • 1 lb. mushrooms, thickly sliced
  • 4 large carrots, peeled and cut into ½” thick pieces
  • 1 medium yellow onion, diced
  • 4 garlic cloves, chopped
  • 1 tbsp. tomato paste
  • 4 cups low sodium beef broth or beef stock
  • 2 bay leaves
  • 1 tsp. dried thyme
  • ½ lb. small potatoes, halved or quartered
  • ½ lb. sweet potatoes, cut into 1” cubes

Directions:

  1. Place beef in a large mixing bowl and season with ½ tbsp. salt and 1 tsp. black pepper. Sprinkle beef with ¼ cup flour and toss to combine and evenly coat beef. Transfer beef in batches into a pan with hot oil and cook over medium/high heat, until beef is browned (3-4 minutes per side). Add more olive oil if needed. Cook beef in two batches to make sure it sears properly. Transfer browned beef back to the bowl.
  2. Add wine to an oven-safe pot and bring to a boil, scraping the bottom to deglaze the pot. Add sliced mushrooms and simmer over medium heat about 10 minutes. Add the beef to the pot.
  3. Meanwhile, heat a large non-stick skillet over medium/high heat and add 2 tbsp. olive oil. Add sliced carrots, diced onion and chopped garlic cloves, and sauté for 4 minutes. Add tomato paste and sauté another minute. Transfer veggies to the soup pot.
  4. Add beef broth, bay leaves, thyme, 1 tsp. salt and ½ tsp. pepper to the pot. Stir to combine and bring to a low boil.
  5. Add all potatoes, making sure they are submerged in liquid then cover and transfer to a 325˚F oven for 1 hour and 45 min. Beef will be very tender. Serve and enjoy!

Nutrition Information:

Per serving: 385 calories, 13 g fat (3 g saturated fat), 71 mg cholesterol, 996 mg sodium, 32 g carbohydrate, 5 g fiber, 31 g protein

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