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INGREDIENTS
| 1/3 cup |
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75 mL |
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all-purpose flour |
| ½ tsp |
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2 mL |
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each: salt and dried thyme |
| ¼ tsp |
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1 mL |
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each: pepper and crushed dried rosemary |
| 1 lb |
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500 g |
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stewing beef, cut into 1 in/2.5 cm cubes |
| 2 tbsp |
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30 mL |
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vegetable oil or butter |
| ½ cup |
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125 mL |
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leeks (white part only), shallots or onions, chopped |
| 1 |
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1 |
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clove garlic, minced |
| 4 cups |
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1 L |
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coarsely chopped portobello mushrooms (1 in/2.5 cm chunks) |
| 2 ½ cups |
|
625 mL |
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beef broth or stock |
| ½ cup |
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125 mL |
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dry red wine |
| 1 tbsp |
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15 mL |
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tomato paste |
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salt and pepper to taste |
PREPARATION TIME: 20 min
COOKING TIME: 1 1/2 hrs
DIRECTIONS
1. In shallow bowl, combine flour, salt, thyme, pepper and rosemary. Coat beef cubes lightly with flour mixture, reserving any remaining flour mixture to thicken stew.
2. In Dutch oven or stockpot, heat oil over medium heat. Brown beef cubes on all sides in batches. Add leeks, garlic and mushrooms to browned beef; cook until leeks are soft, about 5 minutes. Gradually stir in broth, scraping up brown bits from bottom of pan. Stir in wine and tomato paste; mix well. Bring to boil; reduce heat, cover and simmer for 1 ½ hours or until meat is tender.
3. To thicken, whisk 2 to 3 tablespoons (30 to 45 mL) cold water into reserved flour mixture until smooth. Gradually whisk into bubbling stew. Cook and stir until sauce thickens. Season with salt and pepper.
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NUMBER OF SERVINGS: 4-6 SERVINGS
NUTRITION INFORMATION PER SERVING
| 128 Calories |
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7 g Fat |
| 19 g Protein |
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9 g Carbohydrates |
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A good source of Iron (20 % RDI)
and an excellent source of Zinc (50 % RDI)
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TIP
Variation:
Beef and Portobello Pot Pie: Spoon cooled stew into shallow 6 cup (1.5 L) casserole. Brush top edge of casserole with slightly beaten egg white. Roll out half a (397 g) package, defrosted purchased puff pastry to a size that is 1-inch (2.5 cm) larger than casserole diameter. Place pastry over stew, sealing pastry to edge of casserole. Cut steam vents into pastry. Bake in 400°F (200°C) oven for 30 to 35 minutes or until filling bubbles and pastry is puffed and golden. (If stew is made ahead and refrigerated, increase baking time by 10 to 15 minutes).
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Click here to visit Beef Information Centre's official website.
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