Tuesday, 14 February 2012

Beef Stew

My mother-in-law makes a great beef stew - this is very similar to hers and is one of my favourites. I love that you don't have to worry about being exact with your measurements. Just throw what you have into the pot and you're good to go! It also freezes very well.

Approx 3 pounds stewing beef, cut into bite-sized pieces
Gluten free flour (approx 1/2 cup, rice flour and all-purpose GF flour work well)
1 medium onion, chopped
1 tbsp canola oil
Salt and pepper, to taste
2 cups low sodium beef broth
2 cups water
6 large potatoes, peeled and chopped
6 large carrots, peeled and chopped
1 cup frozen peas or corn

Coat beef in flour, add some salt and pepper. Heat oil in large pot and begin to brown the onions. Add the beef (and any leftover flour that was used in the coating) and brown the meat. The more generous you are with the flour, the thicker your gravy will be. Stir the meat often with a wooden spoon while browning to help prevent it from sticking to the bottom of the pot.

Once the meat is browned, add the beef broth and water. The meat should be covered completely so add additional broth or water if necessary. Cover and simmer for 2 hours, stirring occasionally to make sure it isn’t sticking to the bottom of the pot too badly.

Next add the carrots and potatoes and cook for 45 minutes or until the vegetables are tender. Add the frozen peas or corn in the last five minutes and salt and pepper to taste.

Makes 8 servings (1 cup each).

Approximate nutritional information per serving:
Calories: 522
Carbs: 60 g
Fat: 14 g
Protein: 40 g
Sodium: 313 mg
Fibre: 7 g

Pin It

No comments:

Post a Comment