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Beef Stew with Cuminseed

 

23

Trans-fat Free, Good source of fiber
 

Ingredients

2 cups all-purpose flour
1 tablespoon thyme
dried
*
1 teaspoon salt
plus extra to taste
½ teaspoon black pepper
freshly ground, plus extra to taste
3 pounds stewing beef
in 1 inch cubes
¼ cup olive oil
1 cup red wine
dry
*
1 ½ cups beef stock
homemade, prefer veal stock if possible
1 cup tomatoes, canned
crushed
2 tablespoons cumin seeds
ground
1 teaspoon chili powder
1 each bay leaves
*
8-12 each pearl onions
white
*
6 cloves garlic
peeled and chopped
½ cup italian parsley
chopped, plus extra for garnish
1 ½ cups green olives
*

Directions

Stir the flour, thyme, 1 teaspoon salt and ½ teaspoon pepper together in a shallow bowl.

Turn the cubes of stew meat in the flour to coat well, shake off excess and transfer to a plate.

Heat olive oil in a heavy kettle.

Add the beef cubes, a few at a time, and brown them well on all sides.

As they are browned, transfer them to paper towels to drain.

When all the meat is browned, discard excess oil but do not wash the kettle.

Add the wine, beef stock and crushed tomatoes; set kettle over medium heat.

Bring to a boil, stirring and scraping up the browned bits from the bottom of the pan.

Return beef to the kettle, then add cuminseed, chili powder and bay leaf and season to taste with salt and pepper.

Cover kettle and set it on the middle rack of the oven.

Bake at 350℉ (180℃). for 1½ hours, stirring occasionally and regulating the oven temperature to maintain the stew at a steady simmer.

Meanwhile, bring a large pot of water to a boil.

Cut an inchx inch in the root end of each pearl onion and drop them into the boiling water for 1 minute.

Drain them and drop them into a bowl of cold water.

When completely cool, drain and peel them.

After the stew has been in the oven about 1 hour, stir in the onions.

Continue to cook the stew, uncovered.

After another 15 minutes, stir in the garlic, ½ cup parsley and the olives.

Continue to cook, uncovered, until stew is reduced and thickened to your liking and beef is tender.

Transfer to a serving bowl, sprinkle with parsley, and serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 593g (20.9 oz)
Amount per Serving
Calories 139453% of calories from fat
 % Daily Value *
Total Fat 82g 127%
Saturated Fat 29g 143%
Trans Fat 0g
Cholesterol 296mg 99%
Sodium 1086mg 45%
Total Carbohydrate 19g 19%
Dietary Fiber 3g 13%
Sugars g
Protein 201g
Vitamin A 18% Vitamin C 34%
Calcium 13% Iron 88%
* based on a 2,000 calorie diet How is this calculated?

 

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