F odie Fac Did you know that lean beef is rich in various vitamins and minerals? When consumed in moderation, beef, which is high in iron, selenium, and zinc, can improve muscle growth and maintenance.
Beef Stew
SERVES: 6 TO 8 PEOPLE
INGREDIENTS
INSTRUCTIONS 1. Combine our, garlic powder, salt, and pepper. Toss beef into mixture. 2. Add olive oil to a large Dutch oven or pot. Cook the beef and onions until browned. 3. Add beef broth and red wine, scraping up any brown bits. 4. Stir in all remaining ingredients except for cornstarch, water, and peas. Reduce heat to medium low, cover, and simmer 60-90 minutes, until beef is tender. 5. Mix equal parts cornstarch and water to create a slurry. Slowly add the slurry to the boiling stew to reach desired consistency (may not need all of the slurry; if thicker stew is desired, add extra). 6. Stir in peas and simmer 5-10 minutes before serving. Season with salt & pepper to taste.
2 lbs stewing beef, cubed 3 tbsp all-purpose flour ½ tsp garlic powder ½ tsp salt ½ tsp black pepper 3 tbsp olive oil 1 onion, chopped 6 cups beef broth ½ cup red wine (optional) 1 lb potatoes, cubed 4 carrots, cut into 1-inch pieces 4 celery stalks, cut into 1-inch pieces 3 tbsp tomato paste 1 or 2 bay leaves 2 tbsp cornstarch, as needed 2 tbsp water, as needed ¾ cup of peas
CONTRIBUTED BY Shirley Anonuevo, Dining Services Manager
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