Recipe Logo
Print View
Print View
Menu Planner Menu Planner   VEGETABLE BEEF STEW WITH FENNEL  

 
INGREDIENTS

3 tbsp. all-purpose flour
1 lb. boneless lean beef stew meat, trimmed of visible fat and cut into 1½ inch cubes
2 tbsp. olive oil or canola oil
½ fennel bulb, trimmed and thinly sliced vertically
3 large shallots, chopped
1½ tsp. salt (optional)
¾ tsp. ground black pepper
2 fresh thyme sprigs
1 bay leaf
3 cups vegetable stock or broth
½ cup red wine, optional
4 large carrots, peeled and cut into 1-inch chunks
4 large red-skinned or white potatoes, peeled and cut into 1-inch chunks
18 small boiling onions, about 10 oz. total weight, halved crosswise
3 Portobello mushrooms, brushed clean and cut into 1-inch chunks
⅓ cup finely chopped fresh flat-leaf (Italian) parsley
RECIPE

  • Heat oil in large Dutch oven.
  • Place the flour and beef in a medium bowl.  Toss around to coat meat.
  • Place beef in Dutch oven and cook, turning as needed, until browned on all sides, about 5 minutes.
  • Remove the beef from the pan with a slotted spoon and set aside.
  • Add the fennel and shallots to pan and sauté over medium heat until softened and lightly golden, 7-8 minutes.
  • Add ½ teaspoon of the salt, ¼ teaspoon of the pepper, thyme sprigs, and bay leaf.
  • Sauté herbs for 1 minute then return the beef to the pan and add the vegetable stock and wine, if using.
  • Bring to a boil, reduce heat to low, cover and simmer gently until the meat is tender, 40-45 minutes.
  • Add carrots, potatoes, onions, and mushrooms. (The liquid will not cover the vegetables completely, but more liquid will accumulate as the mushrooms soften).
  • Simmer gently until the vegetables are tender, about 30 minutes longer.
  • Discard the thyme sprigs and bay leaf.
  • Stir in the parsley and the remaining 1 teaspoon salt and ½ teaspoon pepper.
  • Ladle into warmed individual bowls and serve immediately.   To reduce sodium content use unsalted broth and eliminate any additional salt.

  

SERVING SUGGESTION

SERVING SIZE:
2 cups 

NUMBER OF SERVINGS:
6 
NUTRITION FACTS
 
Calories  318
Total Fat 11 g
Sodium 677 mg
Total Carbohydrates 36 g
Fiber 6 g
Protein 21 g
 

This information is for educational purposes only. It does not replace the advice of your physician. If you have any medical concerns or issues, contact your physician.