Traditional Beef Stew Recipe

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Ingredients:

Serving

1 lb flank steak , cut into 1/4-1/2-inch pieces
8 oz red bliss potatoes, medium dice
10 oz sweet potatoes, medium dice
10 oz carrots, medium dice
1 lb red onion, medium dice
10 oz celery, medium dice
8 oz parsnips, medium dice
2 cups corn niblets, frozen
2 cups spinach, frozen
4 oz butter
2 oz olive oil
10 oz all-purpose flour
2 tsp dried thyme
kosher salt , to taste
black pepper , to taste

Directions:

Heat oil and butter in a pan until butter is melted.
Coat beef with a scant amount of flour and sear in the oil mixture.
Add vegetables and sauté.
Season with thyme, salt and pepper.
Sauté for about 5-7 minutes, stirring well to sauté each vegetable.
Cook sweet and red bliss potatoes in heavily salted water until tender. Turn off, drain and reserve.
After vegetables and beef are sautéed for a bit, add rest of flour and create a vegetable roux . Cook for about another 5-7 minutes to cook off flour.
Add 64 oz of water 1/4 of the amount at a time, allowing ingredients to thicken after each addition of liquid.
Add the remainder of water and simmer for 40-60 minutes until the beef is tender and melts in your mouth.
Add potatoes, niblets and spinach before serving. Note that corn and spinach do not have to be thawed to add to pot.
Season further if necessary.
Enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	375.59 Kcal (1573 kJ)
Calories from fat	149.2 Kcal
		% Daily Value*
Total Fat	16.58g	26%
Cholesterol	47.68mg	16%
Sodium	153.39mg	6%
Potassium	626.16mg	13%
Total Carbs	43.01g	14%
Sugars	6.25g	25%
Dietary Fiber	5.3g	21%
Protein	14.34g	29%
Vitamin C	14.7mg	24%
Vitamin A	0.6mg	21%
Iron	21.4mg	119%
Calcium	89.6mg	9%

Amount Per 100 g
Calories	139.62 Kcal (585 kJ)
Calories from fat	55.46 Kcal
		% Daily Value*
Total Fat	6.16g	26%
Cholesterol	17.72mg	16%
Sodium	57.02mg	6%
Potassium	232.76mg	13%
Total Carbs	15.99g	14%
Sugars	2.32g	25%
Dietary Fiber	1.97g	21%
Protein	5.33g	29%
Vitamin C	5.5mg	24%
Vitamin A	0.2mg	21%
Iron	8mg	119%
Calcium	33.3mg	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.

Tastes

salty
savory
bitter
sweet

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