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Beef stew with fennel and shallots

September 9, 2017

Recipe

Fennel, shallots, thyme and bay leaf flavor this stew, so no salt is required.

Serves 6

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

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products 2 Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 2 Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates 1 Fats Fruits 1 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

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