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Photo: Karry Hosford Photo by: Photo: Karry Hosford

Curried Beef Stew

A green onion paste is sautéed to release its flavor in this Singapore-inspired dish. Serve with basmati rice.

Cooking Light JULY 2002

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

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.

Nutritional Information

Amount per serving
  • Calories: 358
  • Calories from fat: 30%
  • Fat: 11.8g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 1g
  • Protein: 28.5g
  • Carbohydrate: 34.6g
  • Fiber: 6.1g
  • Cholesterol: 71mg
  • Iron: 5mg
  • Sodium: 556mg
  • Calcium: 74mg
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Curried Beef Stew recipe

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