Provencal Beef Stew
 

“As seen in The Healthy Beef Cookbook,
               published by John Wiley & Sons, Inc.”
 

Stew often tastes better the next day because the flavors have time to blend and intensify, so make
 it a day or two ahead of time and reheat for an easy dinner.


Makes 6 servings

Total preparation and cooking time: 2 to 2-1/4 hours  

 		  
  2 pounds boneless beef chuck shoulder roast, cut into 1-inch pieces
  1/3 cup all-purpose flour
 

3/4 teaspoon salt
 

1/2 teaspoon pepper

             

4 teaspoons olive oil, divided
 

1 cup chopped onion
 

1 tablespoon minced garlic
 

1 cup dry red wine
 

3 cups ready-to-serve beef broth
 

1 can (14-1/2 ounces) diced tomatoes with garlic, undrained

  
 

1 tablespoon herbes de Provence

  
 

1 pound new potatoes, cut into quarters

  

 

 2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices  

 

 2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices  
 

1/2 cup niçoise olives, pitted and cut in half

 

1/4 cup chopped fresh basil
  Grated Parmesan cheese (optional)  

 
  1.  Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.  
 

 

  
  2.  Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.  
     
  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, herbes 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.  
 

 

  
 

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.

 		  
 

Nutrition information per serving:  358 calories; 11 g fat (3 g saturated fat; 6 g monounsaturated fat); 80 mg cholesterol; 1179 mg sodium; 31 g carbohydrate; 4.1 g fiber; 30 g protein; 4.4 mg niacin; 0.6 mg vitamin B6; 2.5 mcg vitamin B12; 6.0 mg iron; 28.9 mcg selenium; 7.3 mg zinc.

  
     
 

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber.

Cook’s 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.

Cook’s Tip: Herbes 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.
 

  

Recipe courtesy of Alabama Beef Producers through their Beef Checkoff program and the National Cattlemen’s Beef Association.

For more beef recipes and information contact the
Alabama Cattlemen’s Association at
(334) 265-1867 or www.bamabeef.org and www.beefitswhatsfordinner.com.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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