Braising helps the beef and vegetables to reach the perfect tenderness. Tomatoes, red wine and Worcestershire add the right amount of acidity. If you prefer, use additional broth in place of the wine.
2 lb. (1 kg) lean stew beef or bison
2 medium onions, diced
3 cups (750 mL) chopped carrots, about 6 carrots total
2 cups (500 mL) cubed rutabaga, about 1 x 2-inch (2.5 x 5-cm) cubes
4 cloves garlic, minced
1 tbsp (15 mL) canola oil
1 tsp (5 mL) thyme leaves
½ tsp (2 mL) ground black pepper
¼ cup (60 mL) whole-wheat flour
1 cup (250 mL) low-sodium beef broth
1 cup (250 mL) canned crushed tomatoes
1 cup (250 mL) red wine, merlot or Burgundy wine
½ cup (125 mL) water
1 tbsp (15 mL) Worcestershire sauce
2 stems fresh rosemary
- Preheat oven to 350 °F (180 °C).
- In large, 14 cup (3.5 L) Dutch oven or large, oven-safe, covered pot, place beef, onions, carrots, rutabaga and garlic. Drizzle with canola oil and toss to coat.
- Sprinkle with thyme, pepper and flour. Toss to coat.
- Add beef broth, tomatoes, red wine (if using), water and Worcestershire. Place rosemary stems on top.
- Cover and cook for 2½ to 3 hours. Remove from oven. Remove rosemary, stir and serve. Store leftovers in refrigerator for up to three days.
|Total Fat||6 g|
|Saturated Fat||1.5 g|
|Drinking in moderation is key for people with diabetes. A cooking time of two to three hours reduces the alcohol content of the wine in this stew. However, if you take insulin or some oral medications, alcohol can cause low blood sugar, or hypoglycemia – a condition that’s important to recognize and know how to treat. – Anne Garrett, registered dietitian, Kugluktuk, Nunavut|