Chef Tiffany with the Texas Beef Council treated The Early Show to a heart-healthy beef stew recipe that includes hearty vegetables and lean beef.
It is a perfect recipe to warm up in the winter, as well as a recipe for a healthy living.
Provencal Beef Stew
2 lbs. boneless beef chuck shoulder roast, cut into 1-inch pieces
1/3 cup flour
3/4 tsp. salt
1/2 tsp. pepper
4 tsp. olive oil, divided
1 cup chopped onion
1 Tbsp. minced garlic
1 cup dry red wine
3 cups ready-to-serve beef broth
1 can (14-1/2 oz.) diced tomatoes with garlic, undrained
1 Tbsp. herbes de Provence
1 lb. new potatoes, cut into quarters
2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices
1/2 cup Greek Kalamata olives, pitted and cut in half
1/4 cup chopped fresh basil
Grated Parmesan cheese (optional)
Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbes de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired.
Nutrition information per serving: 358 calories; 11 g fat (3 g saturated fat; 6 g monounsaturated fat); 80 mg cholesterol; 1179 mg sodium; 31 g carbohydrate; 4.1 g fiber; 30 g protein; 4.4 mg niacin; 0.6 mg vitamin B6; 2.5 mcg vitamin B12; 6.0 mg iron; 28.9 mcg selenium; 7.3 mg zinc.
This recipe courtesy of The Healthy Beef Cookbook published by John Wiley & Sons, Inc.
Browning meat is optional, but it adds more flavor.
Braising is more often for large pieces of meat while stewing is used for smaller pieces of meat.
While simmering, check the pot to ensure the liquid has not completely evaporated. If so, add more liquid.
It is okay to use water, although liquid other than water will add more flavor to your broth. Try using beef broth, stock, consommé, red wine or beef for a more flavorful stew.
If your stew reaches a full boil it will cause your meat to become tough instead of tenderizing it. Be sure you keep the stew to a simmer – the secret is in the simmer!
Vegetables should be added during the last half of simmering. Root vegetables (potatoes and carrots) need more cooking time than vegetables such as zucchini, onion and celery. For crock pot cooking, follow the manufacturer's instructions.
Be creative and use turnips, carrots, celery or your family's favorite vegetables.
To save time, use frozen vegetables – this can likely cut your time in half!