Sweet & Savory Beef Stew

Sweet & Savory Beef Stew

This beef stew for two replicates the flavors in tzimmes, a sweet stew traditionally served at Rosh Hashanah to start the New Year. This version gets natural sweetness from cherries and butternut squash.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 30 min 2 hr

Directions

Ingredients

  • 2 1/2 teaspoons canola oil, divided
  • 8 ounces bottom-round beef, trimmed, cut into 3/4-inch cubes
  • 1 large shallot, halved and thinly sliced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rubbed sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons all-purpose flour
  • 1 cup reduced-sodium beef broth
  • 2 1/2 cups cubed peeled butternut squash
  • 1/3 cup dried cherries

Cooking Instruction

Step 1

Preheat oven to 350°F.

Step 2

Heat 1 1/2 teaspoons oil in a large ovenproof saucepan over medium heat. Add beef and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate.

Step 3

Reduce heat to medium-low, add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring often, for 1 minute. Stir in thyme, sage, salt and pepper; cook for 30 seconds. Return the beef to the pan and sprinkle with flour. Cook, stirring often, until the flour browns, about 3 minutes. Pour in broth; scrape up any browned bits from the bottom of the pan. Continue cooking until the liquid bubbles and thickens slightly, about 2 minutes. Stir in squash.

Step 4

Cover the pan and transfer to the oven. Bake for 1 hour. Stir in cherries, cover and continue baking until the meat is tender when pierced with a fork, about 30 minutes more. Makes 2 servings, about 1 1/2 cups each.


Nutrition

  • Serving: Per serving
  • Calories: 405
  • Carbohydrates: 43g
  • Fat: 12g
  • Protein: 31g
  • Dietary Fiber: 5g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 6g
  • Cholesterol: 74mg
  • Potassium: 977mg
  • Sodium: 659mg
  • Exchanges: 1 1/2 starch, 1 fruit, 3 1/2 lean meat, 1 fat
  • Carbohydrate Servings: 2 1/2

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