.
v minutes or
Beefand Guinness Stew
2 tablespoons canola oil,
divided
1 tablespoon butter, divided
(
1/4 cup all-purpose flour
2 pounds boneless chuck
roast, trimmed cmd cut intc;:
1-inch cubes
1 teaspoon salt, divided
5 cups chopped onion (about
3 onions)
1 tablespoon tomato paste
4 cups fat-free, less-sodium
beef broth
1 (11.2-ounce) bottle
Guinness Draught
1 tablespoon raisins
1 teaspoon caraway seeds
112 teaspoon black pepper
148 coo KIN G LI G H T MAR C H20 1 0
a slotted spoon. Repeat pro­
1112 cups (1h-inch-thick)
diagonal slices carrot
(about 8 ounces)
1V2 cups (V2 -inch-thick)
diagonal slices parsnip
~ tomato paste; cook 1 minute,
(about 8 oUl1ces)
1 cup (V2 -inch) cubed peeled
turnip (about 8 ounces)
2 tablespoons finely chopped
fresh flat-leaf parsley
1. Heat 1 tablespoon oil in a
Dutch oven over medium­
high heat. Add 11;2 teaspoons
butter to pan. Place flour in a
shallow dish. Sprinkle beef
with 1;2 teaspoon salt; dredge
beef in flour. Add half of
beef to pan; cook 5 minutes,
turning to brown on all sides.
Remove beef from pan with
cedure with remaining 1
tablespoon oil, 11;2 teaspoons
butter, and beef.
2. Add onion to pan; cook 5
minutes or until tender, stir­
ring occasionally. Stir in
stirring frequently. Stir in
broth and beer, scraping pan
to loosen browned bits.
Return meat to pan. Ii! in
remaining 1/2 teaspo(~sa1t,
raisins, caraway seedJ,anG
pepper; bring to a boil.
Cover, reduce heat, and1siI.l't
mer 1 hour, stirring occa­ I
sionally. Uncover and bring
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to a boil. Cook 50 minutes,
stirring occasionally. Add
carrot, parsnip, and turnip.
Cover, reduce heat to low,
and simmer 30 minutes, stir­
ring occasionally. Uncover
and bring to a boil; cook 10
)
minutes or until vegetables
are tender. Sprinkle with
parsley. Yield: 8 servings
(serving size: about 1 cup).
CALORIES 365; FAT 19.4g (sa! 6.8g, mono
8.6g, poly 17g); PROTEIN 25.3g; CARB
18.8g; FIBER 3.6g; CHOL62mg; IRON
2.6mg; SODIUM 454mg; CALC 52mg
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