Penn Herb Wellness Guide
Provencal Beef Stew
Ingredients
- 2 pounds boneless beef chuck shoulder roast, cut into 1-inch pieces
- 1/3 cup all-purpose flour
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 4 teaspoons olive oil, divided
- 1 cup chopped onion
- 1 tablespoon minced garlic
- 1 cup dry red wine
- 3 cups ready-to-serve beef broth
- 1 can (14-1/2 ounces) diced tomatoes with garlic, undrained
- 1 tablespoon herbes de Provence
- 1 pound new potatoes, cut into quarters
- 2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
- 2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices
- 1/2 cup nicoise olives, pitted and cut in half
- 1/4 cup chopped fresh basil
- Grated Parmesan cheese (optional)
Directions
- Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
- Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
- Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbes de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
- Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired.
Cook's Tip: Nioise olives are from the Provence region of France. Small, oval and purplish-brown in color, they are packed in olive oil and have a nutty, mellow flavor. Greek Kalamata olives may be substituted for nioise olives.
Cook's Tip: Herbes de Provence is a dried herb blend used in the cooking of southern France. Often sold in small clay crocks in supermarkets, it's commonly a blend of basil, fennel seed, lavender, marjoram, rosemary, sage, summer savory and thyme.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber.
Nutrition Facts
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.