Beef Stew with Corn and Fennel

Oxmoor House
Instead of the usual potatoes and carrots, this beef stew recipe features whole-kernel corn, fennel and mushrooms. If you don't want to use red wine, replace it with addtional beef broth.

Yield:

9 servings (serving size: 1 cup)

Recipe from

Recipe Time

Prep: 18 Minutes
Cook: 2 Hours

Nutritional Information

Calories 211
Fat 5.2 g
Satfat 1.5 g
Protein 27.3 g
Carbohydrate 14.1 g
Cholesterol 64 mg
Iron 3.7 mg
Sodium 285 mg
Caloriesfromfat 22 %
Fiber 2.6 g
Calcium 46 mg

Ingredients

1(14.5-ounce) can low-salt beef broth
1 cup dry red wine
1 cup water
2 garlic cloves, minced
3 tablespoons tomato paste
1 tablespoon dried basil
1 1/2 teaspoons dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons extra-virgin olive oil
1 1/2 pounds lean boneless top round steak, cut into 1-inch cubes
2 cups vertically sliced fennel (about 2 medium bulbs)
1 large onion, sliced vertically (about 1 1/2 cups)
1 (8-ounce) package button mushrooms, quartered
2 tablespoons all-purpose flour
3 tablespoons water
1 (10-ounce) package frozen whole-kernel corn, thawed
Fennel sprigs (optional)

Preparation

Combine first 9 ingredients in a medium bowl; stir with a whisk.

Heat a Dutch oven over high heat until hot; add oil. Add beef; cook 4 minutes or until browned on all sides, stirring occasionally.

Reduce heat to medium-high; add fennel, onion, and mushrooms. Cook 5 minutes, stirring occasionally.

Add broth mixture; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender.

Combine flour and water in a small bowl; stir with a whisk until smooth. Stir flour mixture into beef mixture. Add corn. Cover and simmer 8 minutes. Garnish with fennel sprigs, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Oxmoor House Healthy Eating Collection

January 2003