Island Inspired Beef Stew

  , ,   , , ,

junio 22, 2015

This beef stew recipe features undertones of cinnamon and ginger with a hint of heat.
[timer length=90]90 Minutes[/timer]

  • Prep: 25 mins
  • Cook: 1 hrs 30 mins

  • 25 mins

    1 hrs 30 mins

    1 hrs 55 mins

  • Productos: 8 Servings

Instrucciones

Heat oil in Dutch oven or stockpot over medium-high heat until sizzling hot. Brown meat in 4 batches. Set beef aside; sprinkle with flour.

Add garlic, onion and ginger root to pot, cooking 3 to 4 minutes until just softened, adding more oil if necessary. Stir in broth, scraping up browned bits from the bottom. Add reserved beef, tomatoes, Worcestershire, paprika, sage, bay leaf, cinnamon stick, pepper flakes, salt and pepper. Bring to a simmer.

Simmer, covered, on stove-top or in 325°F (160°C) oven for 1 hour until fork tender; remove cinnamon stick. Add raisins, olives and green pepper; cook 30 to 40 minutes longer until vegetables are tender.

An excellent source of Iron (30% RDI) and Zinc (74% RDI).

Ingredientes

2 tbsp (30 mL) olive or vegetable oil

2 lb (1 kg) Stewing Beef Cubes

¼ cup (50 mL) all-purpose flour

2 garlic cloves, minced

1 large onion, cut lengthwise into eighths

1 tsp (5 mL) finely grated ginger root

1 cup (250 mL) beef broth

1 can (28 oz/796 mL) diced plum tomatoes

2 tbsp (30 mL) Worcestershire sauce

2 tbsp (30 mL) paprika

1 tsp (5 mL) dried sage, crushed

1 bay leaf

1 cinnamon stick

½ tsp (2 mL) chili pepper flakes

½ tsp (2 mL) EACH salt and pepper

½ cup (125 mL) raisins

½ cup (125 mL) green olives

1 Coarsely chopped sweet green pepper

close full screen
00:00

Información nutricional

Calorías305
Proteínas28 g
Grasas Totales13 g
Total Carbohydrates20 g