In general, stews use fatty cuts of meat that can hold up to long, slow cooking. Here we’ve used a lean cut of meat, dredged it in flour, and browned it to seal in its juices. It then gets removed from the pan so it won’t get overdone while the other ingredients cook. It’s added back at the end just to reheat.
- ¾ pound bottom round of beef, cut into ¾-inch cubes
- 3 tablespoons flour
- 3 teaspoons olive oil
- 2 Spanish onions (1 pound), halved and thinly sliced
- 4 cloves garlic, minced
- 3 carrots, halved lengthwise and thinly sliced crosswise
- 1½ cups dark beer
- 1 cup chicken broth, homemade (page 252) or canned
- 2 tablespoons tomato paste
- ¾ teaspoon thyme
- ¾ teaspoon salt
- ¼ teaspoon pepper
1. Dredge the beef in the flour, shaking off the excess. In a nonstick Dutch oven or flameproof casserole, heat 1 teaspoon of the oil over medium-high heat. Add half the beef and cook until richly browned, about 5 minutes. With a slotted spoon, transfer the beef to a plate. Repeat with 1 teaspoon of oil and the remaining beef. Set aside.
2. Reduce the heat to medium. Add the remaining 1 teaspoon oil to the pan along with the onions and garlic, and cook, stirring frequently, until golden brown, about 10 minutes.
3. Add the carrots and cook, stirring frequently, until tender, about 10 minutes.
4. Stir in the beer and cook until the beer is reduced by half, about 5 minutes.
5. Stir in the broth, tomato paste, thyme, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook until the vegetables are tender, about 10 minutes. Return the beef to the pan and cook until just heated through, about 2 minutes.
Makes 4 servings.
Nutrition per serving: 290 calories, 8g total fat (2g saturated), 52mg cholesterol, 4g dietary fiber, 27g carbohydrate, 21g protein, 670mg sodium.
A good source of: beta carotene, selenium, vitamin B12, vitamin B6, zinc.