 |
| | | |  | | | Cook’s Tip: Niçoise olives are from the Provence region of France. Small, oval and purplish-brown in color, they are packed in olive oil and have a nutty, mellow flavor. Greek Kalamata olives may be substituted for niçoise olives.
Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
Cook’s Tip: Herbes de Provence is a dried herb blend used in the cooking of southern France. Often sold in small clay crocks in supermarkets, it’s commonly a blend of basil, fennel seed, lavender, marjoram, rosemary, sage, summer savory and thyme.
| |  |
| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber. | |  |
|
 |
|
Provencal Beef Stew
2 to 2-1/4 hours
|
|
|
|
|
Ingredients: |
| 2 |
|
pounds boneless beef chuck shoulder roast, cut into 1-inch pieces |
| 1/3 |
|
cup all-purpose flour |
| 3/4 |
|
teaspoon salt |
| 1/2 |
|
teaspoon pepper |
| 4 |
|
teaspoons olive oil, divided |
| 1 |
|
cup chopped onion |
| 1 |
|
tablespoon minced garlic |
| 1 |
|
cup dry red wine |
| 3 |
|
cups ready-to-serve beef broth |
| 1 |
|
can (14-1/2 ounces) diced tomatoes with garlic, undrained |
| 1 |
|
tablespoon herbes de Provence |
| 1 |
|
pound 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 niçoise olives, pitted and cut in half |
| 1/4 |
|
cup chopped fresh basil |
|
|
Grated Parmesan cheese (optional) |
|
|
|
Instructions: |
| 1. |
|
Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture. |
| 2. |
|
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. |
| 3. |
|
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. |
| 4. |
|
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. |
|
| Makes 6 servings. |
|
| | | | | 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. |
|
|
