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Cancer Nutrition Consortium

Beef Stew

Another great high calorie, high protein dish.

Serves 6.

Ingredients

  • 1.5 Lb Stewing Beef Cubed into a medium dice
  • 2 Tbsp Olive Oil
  • 1/4 Cup Flour
  • 1 Onion Diced
  • 2 Carrots Peeled; Diced
  • 2 Turnips Peeled; Diced
  • 4 Garlic Cloves Minced
  • 1/2 Cup Red Wine
  • 3 Cups Beef Broth Low sodium
  • 1 Bay Leaf
  • 1 Tsp Dried Thyme
  • Salt and Pepper To taste

Instructions

  1. Preheat oven to 300 degrees. On the stove top, heat oil in large Dutch oven.
  2. Toss the meat in flour to coat and sear off in the oil. When brown on all sides, remove with a slotted spoon on to a plate. Add onions, carrot, turnip, and garlic to the pot. Cook until beginning to soften, about 5 minutes.
  3. Deglaze with red wine being sure to scrape up all the bits stuck to the bottom of the pan.
  4. Add in beef broth, bay leaf, thyme, and beef stirring. Bring pot to a boil and cover.
  5. Place covered pot into heated oven and cook for 2 ½ - 3 hours.
  6. Remove from oven, discard bay leaf and stir to break up beef. Adjust the seasoning with salt and pepper. If stew is too dry, add up to 1 cup additional broth.

Nutrition Info

Calories: 317

Total Fat: 12g

Saturated Fat: 3.2g

Sodium: 371mg

Potassium: 481mg

Total Carbohydrate: 13g

Dietary Fiber: 2g

Protein: 34g

Posted on: February 10, 2015

By: Chef John Rico Griffone

Rico Griffone is a graduate of the Culinary Institute of America and has worked as a consultant for the Culinary Institute’s “Menu for Healthy Kids” Research Program.