Recipe: Beef Stew with Vegetables

Beef chuck is a lean cut of beef with lots of connective tissue. It can be slow cooked to make very tender and flavorful dishes. In this recipe, the beef is lightly coated in flour before browning. This helps to keep the beef tender and thicken the sauce. Be creative when seasoning the stew; try dried thyme, rosemary or bay leaf, black pepper or seasonings of choice.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes four 1-cup servings; each serving supplies 1 carb choice, 140 calories and 450 mg of sodium.

Essential Equipment

• cutting board

• paring and chef knife

• assorted mixing bowls

• Dutch oven or large saucepan

• measuring cups

• measuring spoons

• vegetable peeler

• spoon

• spatula

Ingredients

• ½ lb. lean beef chuck or stew meat
• ½ c. all-purpose flour 
• 1 Tbsp. vegetable oil
• 1   medium onion,chopped
• 2   carrots, peeled and chopped
• 2 stalks celery, chopped
• 3-4 medium potatoes, peeled, cubed 
• 2 c. low sodium beef broth
• 2 Tbsp. corn starch
• ¼ c. cold water

1.       Trim fat from the beef and cut into 1-inch cubes.

2.       Place flour in a bowl and toss beef with flour to coat. Shake off excess flour.

3.       Heat the vegetable oil in a large saucepan or Dutch oven. Add the beef and brown on all sides.

4.       Pour 1 c. of broth into the pan and scrape up any bits of beef (deglaze). Cook the beef over low heat for one to 1 ½ hours.

5.       Add the chopped vegetables and remaining beef broth. Cook until the beef and vegetables are tender, about 45 minutes.

6.       To thicken the stew, mix corn starch and water in a small bowl. Pour in the stew and bring to a boil. Adjust seasonings before serving.

CONTAINS: SOY, WHEAT