Beef Stew with Tomatoes and Basil Recipe

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Beef Stew with Tomatoes and Basil Recipe

(Low Fat Recipe)

Ingredients:  Serves 4

1 lb or 450 g chunk steak or beef skirt with fats removed, cut into large cubes

Freshly ground black pepper

1 tablespoon olive oil

115 ml red wine

400 ml beef stock

400 g thinned peeled tomatoes

2 sticks celery, trimmed and sliced

4 cloves garlic, peeled and crushed

3 strips thinly pared orange rind

½ level teaspoon fennel seeds

½ level teaspoon dried thyme

1 bay leaf

2 medium onions, peeled and quartered

8 medium carrots, peeled and sliced

175 g shelled fresh or frozen peas

3 level tablespoons chopped fresh basil

2 tablespoons tomato purée

 

Method:

Season the beef with pepper.  Heat the oil in a large, heavy-based saucepan and toss the meat in it over a high heat for 4-5 minutes.  Spoon the beef onto a plate and set aside.  Pour the wine into the pan and boil for 2 minutes, stirring to mix in the browned juices.  Stir in the stock, tomatoes, celery, half the garlic, the orange rind, fennel seeds, thyme and bay leaf, and bring to the boil.  Put back the beef, cover and simmer for 1 hour 15 minutes.  Discard the bay leaf, stir in the onions and carrots, cover and simmer for 35 minutes.  Test the beef with a fork and if not quite tender, cook for 15 minutes more.  When it is tender, add the peas and cook for 10 minutes more.  Mix the basil, tomato purée and remaining garlic into the stew and reheat for 1 minute.  Pasta or chunks of crusty bread are the best companions for the savory stew.

 

Note:  The classic combination of tomatoes and basil adds a distinctive undertone to this dish, giving a Mediterranean character to the traditional, full-bodied beef stew.

 

Nutrient Value Per Serving:

320 g calories

10 g total fat (3 g saturated fat)

24 g carbohydrates

7 g fiber

185 mg sodium

 

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