Beef and Vegetable Stew Recipe

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Ingredients:

Serving

2 lbs beef stew meat
1/4 cup all-purpose flour
salt and pepper , to taste
1 lb onion
3 tbsp vegetable oil
3 cups beef broth
2 tbsp tomato paste
1 bay leaf
1 lb carrot
1 lb potato
1 lb parsnip
1/2 lb frozen peas (2 cups)

Directions:

Wipe and trim the meat and cut into 1 1/2 cubes. Season the flour with the salt and pepper and toss the pieces of meat until evenly coated. Peel and slice the onions.
Heat the oil in a heavy based saucepan and fry the onions until transparent. Add the meat and fry until browned all over. Then add the remaining flour.
Gradually add the beef broth and bring to a boil, stirring constantly. Add the tomato paste, bay leaf, and season with a little salt and pepper. Reduce heat, cover and simmer for 1 hour.
Meanwhile, scrape the carrots and peel the potatoes and parsnips. Cut all into bite-sized chunks and add to the meat. Cover and simmer for a further 30 minutes.
Taste and adjust seasonings. Stir in peas and simmer for another 10 minutes, then serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	578.87 Kcal (2424 kJ)
Calories from fat	250.34 Kcal
		% Daily Value*
Total Fat	27.82g	43%
Cholesterol	105.44mg	35%
Sodium	788.53mg	33%
Potassium	1098.35mg	23%
Total Carbs	41.65g	14%
Sugars	12.36g	49%
Dietary Fiber	9.33g	37%
Protein	38.61g	77%
Vitamin C	25.1mg	42%
Vitamin A	1.1mg	38%
Iron	2mg	11%
Calcium	93.7mg	9%

Amount Per 100 g
Calories	121.35 Kcal (508 kJ)
Calories from fat	52.48 Kcal
		% Daily Value*
Total Fat	5.83g	43%
Cholesterol	22.1mg	35%
Sodium	165.3mg	33%
Potassium	230.25mg	23%
Total Carbs	8.73g	14%
Sugars	2.59g	49%
Dietary Fiber	1.96g	37%
Protein	8.09g	77%
Vitamin C	5.3mg	42%
Vitamin A	0.2mg	38%
Iron	0.4mg	11%
Calcium	19.6mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.