Sweet & Savory Beef Stew

From EatingWell: September/October 2008 — Subscribe Now!

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.

2 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 2 hours

Nutrition Profile

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

Preparation

Preheat oven to 350°F.
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.
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.
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

Per serving: 405 calories; 12 g fat (3 g sat, 6 g mono); 74 mg cholesterol; 43 g carbohydrates; 31 g protein; 5 g fiber; 659 mg sodium; 977 mg potassium.

Nutrition Bonus: Vitamin A (390% daily value), Vitamin C (60% dv), Potassium (28% dv), Iron (25% dv), Magnesium (20% dv).

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 fruit, 3 1/2 lean meat, 1 fat