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Healthnotes Index:

Provençal Beef Stew

Related recipes: Main Dishes, Soup, Kid-Friendly
Provençal Beef Stew: Main Image

Quick Facts

Servings: 6

Ingredients

  • 2 pounds boneless beef chuck shoulder roast, cut into 1-inch pieces
  • 1/3 cup all-purpose flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 teaspoons olive oil, divided
  • 1 cup chopped onion
  • 1 tablespoon minced garlic
  • 1 cup dry red wine
  • 3 cups ready-to-serve beef broth
  • 1 can (14-1/2 ounces) diced tomatoes with garlic, undrained
  • 1 tablespoon herbes de Provence
  • 1 pound new potatoes, cut into quarters
  • 2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
  • 2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices
  • 1/2 cup nicoise olives, pitted and cut in half
  • 1/4 cup chopped fresh basil
  • Grated Parmesan cheese (optional)

Directions

  • Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
  • Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
  • Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbes de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
  • Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired.
Recipe courtesy of the National Cattleman’s Beef Association

Cook's Tip: Ni‡oise olives are from the Provence region of France. Small, oval and purplish-brown in color, they are packed in olive oil and have a nutty, mellow flavor. Greek Kalamata olives may be substituted for ni‡oise olives.

Cook's Tip: Herbes de Provence is a dried herb blend used in the cooking of southern France. Often sold in small clay crocks in supermarkets, it's commonly a blend of basil, fennel seed, lavender, marjoram, rosemary, sage, summer savory and thyme.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber.

Nutrition Facts

Calories 485
  Calories from Fat 194 (40%)
(34%)Total Fat 22g
(35%)Saturated Fat 7g
Polyunsaturated Fat 1g
Monounsaturated Fat 9g
(33%)Cholesterol 98mg
(53%)Sodium 1261mg
(37%)Potassium 1297mg
Total Carbohydrate 38g
(13%)Dietary Fiber 3g
Sugars 6g
Sugar Alcohols 0g
(69%)Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.


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