Beef stew with fennel and shallots
Nutrition Facts
Serving Size About 1 cup
Calories 244
| Amount Per Serving | ||
| Monounsaturated fat | 5 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 8 g | |
| Sodium | 185 mg | |
| Cholesterol | 48 mg | |
| Dietary fiber | 4.5 g | |
| Protein | 21 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Fennel, shallots, thyme and bay leaf flavor this stew, so no salt is required.
Ingredients
(Serves 6)- 3 tablespoons all-purpose (plain) flour
- 1 pound boneless lean beef stew meat, trimmed of visible fat and cut into 1 1/2-inch cubes
- 2 tablespoons olive oil or canola oil
- 1/2 fennel bulb, trimmed and thinly sliced vertically
- 3 large shallots, chopped (about 3 tablespoons)
- 3/4 teaspoon ground black pepper, divided
- 2 fresh thyme sprigs
- 1 bay leaf
- 3 cups no-salt-added vegetable stock or broth
- 1/2 cup red wine, optional (not included in analysis)
- 4 large carrots, peeled and cut into 1-inch chunks
- 4 large red-skinned or white potatoes, peeled and cut into 1-inch chunks
- 18 small boiling onions, about 10 ounces total weight, halved crosswise
- 3 portobello mushrooms, brushed clean and cut into 1-inch chunks
- 1/3 cup finely chopped fresh flat-leaf (Italian) parsley
Directions
Place the flour on a plate. Dredge the beef cubes in the flour. In a large, heavy saucepan, heat the oil over medium heat. Add the beef and cook, turning as needed, until browned on all sides, about 5 minutes. Remove the beef from the pan with a slotted spoon and set aside.
Add the fennel and shallots to the pan over medium heat and saute until softened and lightly golden, 7 to 8 minutes. Add 1/4 teaspoon pepper, thyme sprigs and bay leaf. Saute for 1 minute.
Return the beef to the pan and add the vegetable stock and the wine, if using. Bring to a boil, then reduce the heat to low, cover and simmer gently until the meat is tender, 40 to 45 minutes.
Add the carrots, potatoes, onions and mushrooms. The liquid will not cover the vegetables completely, but more liquid will accumulate as the mushrooms soften. Simmer gently until the vegetables are tender, about 30 minutes longer.
Discard the thyme sprigs and bay leaf. Stir in the parsley and remaining 1/2 teaspoon pepper. Ladle into warmed individual bowls and serve immediately.