Looking to keep a solid and warming meal during this frigid weather? Our friends at Woodland Ontario have just the ticket.
A big batch of economical stew serves for a comforting hot dinner tonight and tomorrow night! It also freezes well to defrost and re-heat for those hectic weeknights.
Loaded with Ontario vegetables and ground beef, it’s sure to become a family favourite.
Preparation Time: 20 minutes
Cooking Time: 1 hour 15 minutes
1 kg lean Ontario Ground Beef
4 large Ontario Carrots (about 1-1/2 lbs/750 g)
4 Ontario Potatoes, peeled (about 1-1/2 lbs/750 g)
1 large Ontario Onion, chopped
Salt and freshly ground black pepper
2 cloves Ontario Garlic, minced
1/2 tsp (2 mL) dried thyme
1/4 cup (50 mL) all-purpose flour
5 cups (1.25 L) no salt added beef broth
1 tbsp (15 mL) apple cider vinegar
2 tsp (10 mL) Dijon mustard
4 Ontario Parsnips (about 12 oz/375 g)
1/4 cup (50 mL) chopped fresh Ontario Parsley
Ketchup, barbecue sauce or steak sauce (optional)
Heat large deep pot over high heat. Add half the ground beef; cook, using wooden spoon to break up meat into bite-size chunks; gently stirring occasionally, about 10 minutes or until liquid evaporates and beef is well browned. Push beef to one side of pot, tilt pot; spoon off excess fat. Scoop beef into medium bowl; set aside. Repeat with remaining beef, leaving about 1 tsp (5 mL) fat in pot; add meat to bowl.
Meanwhile, cut carrots crosswise into 3/4-inch (2 cm) thick slices, cutting thick ends in half. Cut each potato into 6 chunks.
Add onion, 1 tsp (5 mL) salt and 1/2 tsp (2 mL) pepper to pot; cook, stirring, for 3 minutes or until onion is soft and lightly browned. Add garlic and thyme; cook, stirring, for 30 seconds. Sprinkle with flour; cook, stirring, for 1 minute.
Gradually stir in broth; add vinegar and mustard. Stir in carrots and potatoes. Bring to boil, scraping up bits stuck to pot. Stir in beef. Cover, leaving lid slightly ajar. Reduce heat; boil gently for 15 minutes, stirring occasionally, until potatoes start to soften.
Meanwhile, cut parsnips crosswise into 3/4-inch (2 cm) thick slices. Stir into stew, cover with lid ajar; boil gently, for about 10 minutes or until vegetables are tender. Season to taste with salt and pepper. Garnish with parsley. Serve with ketchup, barbecue sauce or steak sauce, (if using).
PROTEIN: 27 grams
FAT: 12 grams
CARBOHYDRATE: 33 grams
FIBRE: 5 grams
SODIUM: 490 mg