Curried Beef Stew

Curried Beef Stew Recipe
Photo: Karry Hosford
A green onion paste is sautéed to release its flavor in this Singapore-inspired dish. Serve with basmati rice.

Yield:

4 servings (serving size: 1 1/2 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 358
Caloriesfromfat 30 %
Fat 11.8 g
Satfat 4.4 g
Monofat 4.4 g
Polyfat 1 g
Protein 28.5 g
Carbohydrate 34.6 g
Fiber 6.1 g
Cholesterol 71 mg
Iron 5 mg
Sodium 556 mg
Calcium 74 mg

Ingredients

Paste:
1/2 cup chopped green onions
3 tablespoons fresh orange juice
2 tablespoons minced peeled fresh ginger
1 tablespoon Thai chile sauce
4 garlic cloves, peeled
2 serrano chiles, seeded and finely chopped
Stew:
Cooking spray
1 pound beef stew meat
1 teaspoon vegetable oil
1 tablespoon curry powder
1 (3-inch) cinnamon stick
1 bay leaf
3 tablespoons low-sodium soy sauce
1 (14 1/4-ounce) can low-salt beef broth
2 cups (1-inch) cubed peeled sweet potato
1 1/2 cups (1-inch-thick) sliced carrot
1 cup (1-inch-thick) sliced celery
1 (8-ounce) package presliced mushrooms
1/2 cup light coconut milk

Preparation

To prepare paste, combine first 6 ingredients in a blender; process until smooth. Spoon into a bowl.

To prepare stew, heat a Dutch oven coated with cooking spray over medium-high heat. Add beef; cook 5 minutes, browning on all sides. Remove from pan.

Reduce heat to low; add oil to pan. Add paste; cook 2 minutes, stirring frequently. Add curry, cinnamon, and bay leaf; cook 30 seconds, stirring constantly. Stir in beef, soy sauce, and broth. Increase heat to medium-high. Bring to a boil; cover, reduce heat, and simmer 1 hour.

Add sweet potato, carrot, celery, and mushrooms. Bring to a boil; cover, reduce heat, and simmer 50 minutes or until beef and vegetables are tender. Remove from heat; stir in coconut milk. Discard cinnamon stick and bay leaf.

David Bonom,

Cooking Light

July 2002
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