Beef Stew

Photo: Kate Sears; Styling: Elizabeth Blake

Recipe Time

Prep: 30 Minutes
Cook: 8 Hours

Nutritional Information

Calories 474
Fat 27 g
Satfat 7 g
Protein 26 g
Carbohydrate 32 g
Fiber 6 g
Cholesterol 77 mg
Sodium 669 mg

Ingredients

1/3 cup all-purpose flour
Salt and pepper
1 teaspoon cumin
1 teaspoon chili powder
1 1/2 pounds beef chuck, cut into 1-inch chunks
1/4 cup vegetable oil
2 large carrots, cut into large chunks
2 medium parsnips, cut into large chunks
1 pound red-skinned potatoes, cut in half
1 large onion, finely chopped
3 cloves garlic, minced
1 tablespoon minced, seeded canned chipotle chili
1 tablespoon tomato paste
2 cups low-sodium beef broth
1 14.5-oz. can diced tomatoes with chilies, undrained
2 tablespoons chopped cilantro

Preparation

1. Place flour in a large ziplock bag. Add 1 tsp. salt, 1/2 tsp. pepper, cumin and chili powder; seal bag and shake. Add meat and shake to coat (work in batches if needed).

2. Warm 2 Tbsp. oil in a skillet over medium-high heat. Add half of meat, shaking off excess flour mixture. Brown on all sides for 5 minutes total. Transfer to a slow cooker. Repeat with remaining meat. Discard all but 1 Tbsp. flour mixture. Add carrots, parsnips and potatoes to slow cooker.

3. Add 1 Tbsp. oil to skillet; sauté onion for 3 minutes. Add garlic; sauté 1 minute. Sprinkle reserved flour over onion mixture; stir. Add chipotle and tomato paste; cook 1 minute, stirring. Stir in broth and tomatoes; bring to a boil. Season with salt and pepper. Pour into slow cooker and stir.

4. Cover; cook on low until meat and vegetables are tender, 7 to 8 hours. Sprinkle with cilantro and serve.

Note:

February 2013