Provençal Beef Stew
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2 HRS 15 MINS
Time to Cook
Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef Chuck Shoulder Roast pieces with remaining flour mixture.
Step 2Heat 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.
Step 3Add 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.
Step 4Add 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 Harcourt
Cooking 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 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.
Filed Under:Soups, Stews & Chili