Savory Beef Stew with Roasted Vegetables
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Total Recipe Time: 2-3/4 hours
Makes 6 servings
1-3/4 to 2 pounds beef for stew, cut into 1-inch pieces
1 tablespoon olive oil
3 cloves garlic, minced
3/4 teaspoon pepper
1 can (13-3/4 to 14-1/2 ounces) ready-to-serve beef broth
2 teaspoons dried thyme
1 tablespoon cornstarch dissolved in 2 tablespoons water
2 teaspoons balsamic vinegar
3 cups cooked couscous
12 medium mushrooms
6 plum tomatoes, quartered, seeded
3 small onions, quartered
1-1/2 tablespoons olive oil
1-1/2 tablespoons balsamic vinegar
|1.||Heat 1 tablespoon oil in a stockpot over medium heat until hot. Brown beef with garlic in batches; pour off drippings. Return beef to pan; season with pepper.
|2.||Stir in broth and thyme; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2 hours or until beef is fork-tender.|
|3.||Meanwhile heat oven to 425°F. Place vegetables in lightly oiled jelly roll pan. Drizzle with 1-1/2 tablespoons oil and vinegar; toss. Roast in 425°F oven 20 to 25 minutes or until tender.|
|4.||Stir cornstarch mixture into stew; cook and stir 2 minutes or until thickened. Stir in vegetables and 2 teaspoons vinegar. Serve with couscous.|
Nutrition information per serving: 339 calories; 13 g fat (3 g saturated fat; 7 g monounsaturated fat); 61 mg cholesterol; 351 mg sodium; 28 g carbohydrate; 3.1 g fiber; 27 g protein; 5.3 mg niacin; 0.5 mg vitamin B6; 1.9 mcg vitamin B12; 3.2 mg iron; 40.4 mcg selenium; 5.4 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of fiber and iron.