Beef stew with fennel and shallots

Dietician's Tip

All parts of the fennel bulb are edible. Chop and sprinkle the featherlike leaves over the stew for added flavor.

Ingredients

  • 3 tablespoons all-purpose (plain) flour
  • 1 pound boneless lean beef stew meat, trimmed of visible fat and cut into 1 1/2-inch cubes
  • 2 tablespoons olive oil or canola oil
  • 1/2 fennel bulb, trimmed and thinly sliced vertically
  • 3 large shallots, chopped (about 3 tablespoons)
  • 3/4 teaspoon ground black pepper, divided
  • 2 fresh thyme sprigs
  • 1 bay leaf
  • 3 cups no-salt-added vegetable stock or broth
  • 1/2 cup red wine, optional (not included in analysis)
  • 4 large carrots, peeled and cut into 1-inch chunks
  • 4 large red-skinned or white potatoes, peeled and cut into 1-inch chunks
  • 18 small boiling onions, about 10 ounces total weight, halved crosswise
  • 3 portobello mushrooms, brushed clean and cut into 1-inch chunks
  • 1/3 cup finely chopped fresh flat-leaf (Italian) parsley

Directions

Place the flour on a plate. Dredge the beef cubes in the flour. In a large, heavy saucepan, heat the oil over medium heat. Add the beef and cook, turning as needed, until browned on all sides, about 5 minutes. Remove the beef from the pan with a slotted spoon and set aside.

Add the fennel and shallots to the pan over medium heat and saute until softened and lightly golden, 7 to 8 minutes. Add 1/4 teaspoon pepper, thyme sprigs and bay leaf. Saute for 1 minute.

Return the beef to the pan and add the vegetable stock and the wine, if using. Bring to a boil, then reduce the heat to low, cover and simmer gently until the meat is tender, 40 to 45 minutes.

Add the carrots, potatoes, onions and mushrooms. The liquid will not cover the vegetables completely, but more liquid will accumulate as the mushrooms soften. Simmer gently until the vegetables are tender, about 30 minutes longer.

Discard the thyme sprigs and bay leaf. Stir in the parsley and remaining 1/2 teaspoon pepper. Ladle into warmed individual bowls and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 244
Total carbohydrate: 22 g
Cholesterol: 48 mg
Dietary fiber: 4.5 g
Monounsaturated fat: 5 g
Protein: 21 g
Saturated fat: 2 g
Serving size: About 1 cup
Sodium: 185 mg
Total fat: 8 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Sep 9, 2017


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