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Healthy Beef Stew

60

When the goal is to warm your belly (not weigh you down), this earthy stew -- with beef tenderloin, a rich, rose-spiked broth, and loads of colorful carrots, parsnips, onions, and turnips -- rises to the occasion.

  • Servings: 8

Source: Martha Stewart Living, January 2006

Ingredients

  • 4 sprigs fresh thyme
  • 2 dried bay leaves
  • 4 sprigs fresh flat-leaf parsley
  • 1/2 teaspoon whole black peppercorns
  • 3 tablespoons all-purpose flour
  • Coarse salt and freshly ground pepper
  • 1 3/4 pounds beef tenderloin, cut into 3/4-inch pieces
  • 2 tablespoons olive oil
  • 1 3/4 cups homemade or low-sodium store-bought beef stock (14 ounces)
  • 2 medium onions, thinly sliced
  • 2 cloves garlic, minced
  • 1 cup dry rose or white wine
  • 6 canned whole plum tomatoes, crushed
  • 6 medium carrots (about 12 ounces), peeled and cut into 3/4-inch pieces
  • 2 medium parsnips (about 8 ounces), peeled and cut into 3/4-inch pieces
  • 1 medium turnip (about 10 ounces), peeled and cut into 3/4-inch pieces

Directions

  1. Make the bouquet garni: Put thyme, bay leaves, parsley, and peppercorns on a piece of cheesecloth; tie into a bundle with kitchen twine, and set aside.

  2. Put flour into a medium bowl; season with salt and pepper. Add beef; toss to combine. Heat 2 teaspoons oil in a large heavy stockpot over medium-high heat. Add half of the beef; cook until browned, about 1 minute per side. Transfer to a bowl. Add 1/4 cup water to pot, and scrape up any browned bits with a wooden spoon. Pour over beef. Return the pot to heat. Repeat with 2 teaspoons oil and remaining beef. Whisk 1/4 cup stock into remaining flour in bowl; set aside.

  3. Add remaining 2 teaspoons oil, the onions, garlic, and 1/2 teaspoon salt to pot. Cook, stirring frequently, until onions are translucent, about 3 minutes. Add wine; cook, scraping up browned bits, until wine has almost evaporated, about 5 minutes. Stir in tomatoes, flour mixture, remaining stock, 1/2 cup water, and the bouquet garni. Bring to a boil. Add carrots, parsnips, and turnip. Bring to a boil. Reduce to a simmer; cover, and cook, stirring occasionally, until vegetables are tender, about 15 minutes. Add beef; cook until heated through and liquid has thickened slightly, about 5 minutes. Remove bouquet garni. Serve immediately.

Reviews Add a comment

  • ExZonie
    5 JAN, 2009
    kaylafrey2 Thank you for posting that link! I have kidney failure and I have been looking for a way to track potassium and phosphorus in my daily diet. The things you learn on the Internet!
    Reply
  • ExZonie
    5 JAN, 2009
    kaylafrey2 Thank you for posting that link! I have kidney failure and I have been looking for a way to track potassium and phosphorus in my daily diet. The things you learn on the Internet!
    Reply
  • ExZonie
    5 JAN, 2009
    kaylafrey2 Thank you for posting that link! I have kidney failure and I have been looking for a way to track potassium and phosphorus in my daily diet. The things you learn on the Internet!
    Reply
  • betchay
    31 MAR, 2008
    We had this last Saturday and it was a big hit. I made some few changes though...I marinated my beef for morethan an hour in worcestershire sauce, pepper, sea salt, garlic,
    Reply
  • kaylafrey2
    24 FEB, 2008
    Hi to all those that need a nutritional caloric count for all of Martha's recipes. Check out this website - you just enter the amount of serving and copy and paste her recipe! Check it out: http://www.calorie-count.com/calories/recipe_analysis.php?process=resubmit
    Reply
  • ChildofGod
    23 FEB, 2008
    Does anyone know how many servings are in this recpie?
    Reply
  • redsoxfan41
    22 FEB, 2008
    One of my favorite winter meals, where I often change ingredients depending on what's in the pantry and what type of meat I have. I don't think I would want to use tenderloin in a beef stew. If I have tenderloin, it would be in a finer or exceptional recipe.
    Reply
  • jeffro
    21 FEB, 2008
    Well, I happen to love parsnips and turnips...I'll bet a lot of people would like them if they tried them.....and I get the tenderloin at a local Vietnamese market at a bargain price. This stew is delicious. I did use red wine instead of rose or white because I had some left. You can use a chuck cut, but it will have more fat....
    Reply
  • jblum
    21 FEB, 2008
    Sorry but no thanks to parsnips and turnips. Of all the vegetables those are the only two I don't like. And beef tenderloin for stew? Are you serious?In my house, if you can afford tenderloin, you certainly don't stew it.
    Reply
  • gramakathy
    21 FEB, 2008
    Everyone keeps asking for the nutritional information. Is anyone listening???
    Reply