Country Beef and Vegetable Stew
Serves 6 • Cooking Time 9 to 11 hours on Low or 6 to 8 hours on High • Slow Cooker Size 4 to 7 Quarts
WHY THIS RECIPE WORKS: For a beef stew packed with fresh vegetables, we limited the amount of beef to 4 ounces per person (using beef chuck roast, which is the best cut for stew) and added plenty of extra vegetables—this kept the portion sizes ample but allowed us to trim fat and calories substantially. And for a simple, classic stew like this, developing a deep flavor base is paramount, which is why we decided to brown the meat before adding it to the slow cooker; we found, however, that we needed to brown only half the meat to create a flavorful fond in the pan, which saved us time. We then browned the mushrooms and aromatics with tomato paste to further build our flavorful base. Covering the pan while cooking the mushrooms and onions allowed them to develop their flavor and color while keeping the fat to a minimum. A little flour cooked in this mixture thickened the stew, and deglazing the pan with wine added richness. After trimming the beef, you should have 1½ pounds of usable meat.
2 |
pounds boneless beef chuck-eye roast, trimmed of all visible fat and cut into 1½-inch pieces |
1 |
teaspoon canola oil |
1 |
pound cremini mushrooms, trimmed and quartered |
2 |
onions, chopped fine |
3 |
tablespoons tomato paste |
4 |
garlic cloves, minced |
1 |
tablespoon minced fresh thyme or 1 teaspoon dried |
½ |
cup all-purpose flour |
1 |
cup dry red wine |
3 |
cups chicken broth, plus extra as needed |
1 |
tablespoon low-sodium soy sauce |
2 |
bay leaves |
Salt and pepper |
|
1 |
pound red potatoes, unpeeled, cut into 1-inch pieces |
1 |
pound carrots, peeled, halved lengthwise, and sliced 1 inch thick |
1 |
cup frozen peas |
¼ |
cup minced fresh parsley |
1. Pat beef dry with paper towels. Heat oil in 12-inch skillet over medium-high heat until just smoking. Brown half of beef on all sides, about 8 minutes; transfer to slow cooker along with remaining beef.
2. Add mushrooms and onions to fat left in skillet, cover, and cook over medium heat until softened, about 5 minutes. Uncover and continue to cook until mushrooms are dry and browned, about 5 minutes. Stir in tomato paste, garlic, and thyme and cook until fragrant, about 1 minute. Stir in flour and cook for 1 minute. Slowly stir in wine, scraping up any browned bits, and simmer until almost completely evaporated, 5 to 7 minutes. Stir in 1 cup broth, smoothing out any lumps; transfer to slow cooker.
3. Stir remaining 2 cups broth, soy sauce, bay leaves, and ¾ teaspoon salt into slow cooker, then stir in potatoes and carrots. Cover and cook until beef is tender, 9 to 11 hours on low or 6 to 8 hours on high.
4. Discard bay leaves. Stir in peas and let sit until heated through, about 5 minutes. (Adjust stew consistency with extra hot broth as needed.) Stir in parsley and season with salt and pepper to taste. Serve.
Per 1⅔-cup serving:
Cal 380
Fat 6g
Sat Fat 2g
Chol 75mg
Carb 40g
Protein 34g
Fiber 6g
Sodium 860mg
*To reduce sodium level to 670mg, use unsalted broth.