Provençal Beef Stew
A unique twist on classic stew, this dish features the flavors of herbs de Provence with potatoes, zucchini, squash and olives.
Cook Time: 2 hrs 15 mins
Servings: 6
Ingredients: 17
Ingredients
Preparation
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Step 1
Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef Cross Rib Roast pieces with remaining flour mixture.
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Step 2
Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown half of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
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Step 3
Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbs de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
Cooking Tip: Herbs de Provence is a dried herb blend used in the cooking of southern France. Often sold in small clay crocks in supermarkets, it’s commonly a blend of basil, fennel seed, lavender, marjoram, rosemary, sage, summer savory and thyme.
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Step 4
Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired.
Recipe adapted from the Healthy Beef Cookbook, published by Houghton Mifflin HarcourtCooking Tip: Niçoise olives are from the Provence region of France. Small, oval and purplish-brown in color, they are packed in olive oil and have a nutty, mellow flavor. Greek Kalamata olives may be substituted for niçoise olives.
Nutrition Information
358 Calories
3g SAT FAT
30g PROTEIN
6 mg IRON
7.3 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 358 Calories; 99 Calories from fat; 11g Total Fat (3 g Saturated Fat; 6 g Monounsaturated Fat;) 80 mg Cholesterol; 1179 mg Sodium; 31 g Total Carbohydrate; 4.1 g Dietary Fiber; 30 g Protein; 6 mg Iron; 4.4 mg NE Niacin; 0.6 mg Vitamin B6; 2.5 mcg Vitamin B12; 7.3 mg Zinc; 28.9 mcg Selenium.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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