Tangy beef stew takes a bite out of spring’s chill

From the Pure Prairie Eating Plan, by Dr. Catherine Chan and Dr. Rhonda Bell

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recipe_story

Serves: 5

Serving Size: Approximately 1 cup (250 mL)

Nutritional information: 293 kcal; 10 grams fat; 3 grams saturated fat; 23 grams carbohydrates; 2 grams fibre; 29 grams protein. From the Pure Prairie Eating Plan, by Dr. Catherine Chan and Dr. Rhonda Bell

Ingredients

  • 2 Tbsp (30 mL) all-purpose flour
  • ¼ tsp (1 mL) salt
  • 1/8 tsp (0.5 mL) pepper
  • 1 lb (450 g) stewing beef, cut into one inch (2.5-cm) cubes
  • 1 ½ tsp (7 mL) canola oil
  • ½ cup (125 mL) water
  • ¼ cup (60 mL) ketchup
  • 2 Tbsp (30 mL) brown sugar
  • 2 Tbsp (30 mL) vinegar
  • 1 ½ tsps (7 mL) Worcestershire sauce
  • ½ large onion, chopped
  • ¼ green pepper, cut in strips
  • 1 ½ carrots, slices
  • 1 ½ potatoes, cubed

Directions

  1. Combine flour, salt and pepper in bowl. Coat beef in flour mixture.
  2. Heat canola oil and brown meat (on all sides) in large skillet.
  3. In another bowl, combine water, ketchup, brown sugar, vinegar and Worcestershire sauce. Stir into browned meat. Add onion; cover. Cook over low heat for 45 minutes, stirring occasionally. Add remaining vegetables. Cook until meat and vegetables are tender – approximately 45 minutes.

Hot tip: Got leftovers? Freeze portions in freezer bags, labelled and dated. Use within two months.

One Response to Tangy beef stew takes a bite out of spring’s chill

  1. Love a good stew especially during such a COLD week : )

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