MMMMM----- Recipe via Meal-Master (tm) v8.06

Title: French Country Beef Stew
Categories: Stews, Poultry, Beef, Vegetables, Citrus
Yield: 8 Servings

2 ts Extra-virgin olive oil
4 sl Turkey bacon; coarse chopped
1 1/2 c Fine chopped onion
1 1/2 c Diced carrots
1/2 c Diced celery
3 c Beef broth
2 c Dry red wine
1 ts Fresh thyme leaves
+=OR_-
1/2 ts Dried thyme
2 Bay leaves
2 (2 1/2") strips orange zest
3 3/4 lb Sliced beef shank; trimmed *
Fresh ground pepper
1/2 c Chopped watercress, or
- parsley

Heat oil in a 4 to 5 quart Dutch oven over medium-high
heat. Add bacon and cook, stirring often, until lightly
browned, 3 to 5 minutes. Add onions, carrots and celery;
cook, stirring often, until the vegetables are softened
and lightly browned, 8 to 10 minutes. Add broth, wine,
thyme, bay leaves and orange zest. Bring to a boil.

Rinse beef with cool water to remove any bone bits. Place
the beef in a 5 to 6 quart slow cooker and turn heat to
high. Carefully pour the hot vegetable mixture over the
beef. Put the lid on and cook until the beef is
falling-apart tender when prodded with a fork, 6 to 7
hours.

Preheat oven to 350┬║F/175┬║C. Using a slotted spoon,
transfer the cooked beef to a bowl. Lift out the bones.
Scoop marrow out and add to the meat, if desired; discard
bones. Break the meat into 2" to 3" chunks with a spoon.
Cover and keep warm.

Discard the bay leaves and orange zest from the sauce;
skim fat. Pour the sauce into a large skillet. Bring to a
boil over high heat. Boil, skimming froth from time to
time, for about 20 minutes, to intensify flavors and
thicken slightly. Season with pepper. Add the beef and
heat through. To serve, ladle the stew into bowls and
sprinkle with watercress (or parsley).

Baked Beef Stew variation:

Total: 4 1/4 hours

Preheat oven to 350┬║F/175┬║C. In Step 1, use only 1 1/2
cups broth and 1 1/2 cups red wine. In Step 2, place beef
and vegetables in a Dutch oven, cover and bake for 3 to 3
1/2 hours. Skim fat. Discard the bay leaves and orange
zest. Lift out the bones, scoop marrow and add, if
desired; discard the bones. Break the meat into chunks.

Blend 2 tablespoons cornstarch with 1/4 cup water; stir
into the stew. Return the pan to the oven and bake,
uncovered, stirring occasionally, until bubbling, 25 to 30
minutes.

* If you cannot find beef shank, substitute cubed stewing
beef.

If preparing ahead of time: Cover and refrigerate for up
to 2 days or freeze for up to 3 months. Thaw in the
refrigerator, if necessary, and reheat on the stovetop, in
a microwave or in the oven.

Nutritional Facts

Servings: 8

Per Serving: Calories 297, Carbohydrates 8g, Cholesterol
81mg, Dietary Fiber 1g, Fat 10g, Monounsaturated Fat 4g,
Potassium 681mg, Protein 32g, Saturated Fat 3g, Sodium
418mg

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat

Eating Well - 31 August 2011

From: http://www.diabeticconnect.com

Uncle Dirty Dave's Archives

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* Origin: Outpost BBS * Johnson City, TN (1:18/200)