This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"The most remarkable thing about my mother is that for thirty years she served the family nothing but leftovers. The original meal has never been found."
-Calvin Trillin, American essayist
Lean cuts of beef taste great, make for fine stews and are still low in fat and calories.
Technically, braising is simmering food in a small amount of liquid in a covered or uncovered pan or casserole. In some ways it's similar to stewing, except that with braising there's generally only enough water, wine or stock to add a little moisture while stewing immerses the ingredients in liquid. Both achieve the same purpose of tenderizing ingredients while adding flavor. The classic braised dish is Coq au Vin: chicken cooked in red wine. More About Braising
Servings = 6 | Serving size =2 cups
Cooking Time = 150 Minutes
This recipe can be multiplied by 2, 3.
Leftovers are better than fresh. Reheat gently.
Serve with one 2 ounce whole wheat or gluten-free roll.
|1/4 cup||all purpose white flour|
|3 tsp||olive oil|
|1 1/2 lb||top round or flank steak|
|2 cups||burgundy or pinot noir|
|2 cups||low-sodium beef stock (chicken will do in a pinch)|
|1 tsp||dried thyme|
|1/4 tsp||dried orange peel|
|1 tsp||tomato paste|
|1 tsp||extra virgin olive oil|
|1/2 lb||small button mushrooms|
|1/2 cup||burgundy or pinot noir|
|1 tsp||unsalted butter|
|2 Tbsp||all purpose white flour|
|1/4 tsp||fresh ground black pepper|
Preheat oven to 350° F.
Place flour in a brown paper bag. In 1/2 pound batches, coat the beef cubes by shaking in the paper bag.
Place 1 tsp. of the oil in a large non-stick skillet and heat over medium heat. Add the cubed beef and brown on all sides. Be careful not to overcrowd the pan or the meat will steam. As the beef is browned on all sides, remove to a 4 quart stock pot. Repeat for the other two half pound batches of beef.
Add the 2 cups wine, the stock, 1 cup water, bay leaf, thyme, orange peel, tomato, tomato paste and the garlic cloves to the pot.
Cover and place in the oven so that beef simmers slowly.
While the stew is cooking, steam the cocktail onions until tender (about ten minutes). Set aside.
Sauté the mushrooms in a teaspoon of olive oil. Set aside.
Cook the beef, stirring occasionally, until it is tender (about 90 minutes). Remove stew from oven and pour through a colander. Remove the beef to a casserole dish; squeeze juices out of the colander and discard residue.
Return the sauce to the stock-pot. Add the remaining water and wine and heat on top of the stove to a simmer.
Make beurre manie by blending softened butter and flour until smooth.
Add the beurre manie to the sauce slowly. If added too fast, the flour will form clumps. Add the salt and pepper with the steamed onions and sautéed mushrooms. Heat through and serve.
Serving size = about 2 cups
Servings = 6
Amount Per Serving
|Calories 328||Calories from Fat 91|
|% Daily Value|
|Total Fat 10g||16%|
|Saturated Fat 4g||19%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 13g||4%|
|Dietary Fiber 1g||4%|
|Vitamin A 6%||Vitamin C 10%|
|Calcium 6%||Iron 17%|
|Vitamin K 8 mcg||Potassium 637 mg|
|Magnesium 46 mg|