GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
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, Epicurean author
The refrigerator light goes on...
Don’t stir stews too often or the potatoes will break down. Gently stir the stew, at most, about every 15 minutes.
Bay Leaves
Bay leaves come from a species of evergreen laurel originally found in the Mediterranean. The fresh leaves are glossy and smooth and fragrant but are difficult to find fresh as most that are sold commercially have been dried.
There are two main types of bay leaves – Turkish and Californian. Turkish bay leaves are not as strong but have a more complex flavor and are thought of as the superior herb.
Heat water in a medium stock-pot over high heat until it is at a shiver. Add pearl onions and cook for about ten minutes. Drain and place the onions in a large stock pot.
Preheat oven to 400°F.
Mix flour, salt and pepper in a paper bag. Toss the cubes of flank steak in the flour, coating well.
Coat a large skillet with cooking spray and heat over medium-high heat. Add cubes of flank steak and cook, turning until all sides are brown. Do not overcrowd the beef or the meat will steam and not brown. Remove the meat to the stock pot as it browns.
Add the onions to the skillet and cook until they are soft and brown. Add them to the stock pot.
Add the lemon juice and Worcestershire sauce to the skillet and deglaze the pan, scraping up anything stuck to the bottom of the pan. Add the deglazing liquid to the stock pot.
Add carrots, bay leaves, potatoes, allspice and water to the stock-pot.
Place covered pot in the oven and reduce heat to 400°F.
Cook for one hour stirring gently every fifteen minutes.
Nutrition Facts
Serving size = about 2 1/2 cups
Servings = 6
Amount Per Serving
Calories 356
Calories from Fat 69
% Daily Value
Total Fat 8g
12%
Saturated Fat 3g
15%
Monounsaturated Fat 3g
Trans Fat 0g
Cholesterol 47mg
16%
Sodium 544mg
23%
Total Carbohydrates 43g
14%
Dietary Fiber 6g
26%
Sugars 10g
Protein 30g
Vitamin A 251%
Vitamin C 41%
Calcium 10%
Iron 21%
Vitamin K 15 mcg
Potassium 1445 mg
Magnesium 76 mg
Dr. Gourmet Healthy Recipes : Main Course : Beef Stew
