Beef Stew with Corn and Fennel

Dairy Free
Health score
29%
Beef Stew with Corn and Fennel
138 min.
9
187kcal

Suggestions

Ingredients

  • ounce button mushrooms quartered
  • 10 ounce whole-kernel corn frozen thawed
  • tablespoon basil dried
  • 1.5 teaspoons thyme leaves dried
  • cup cooking wine dry red
  • cups fennel bulb vertically sliced ( 2 medium bulbs)
  • tablespoons flour all-purpose
  •  garlic cloves minced
  • 14.5 ounce low-salt beef broth canned
  • teaspoons olive oil extra-virgin
  • 1.5 cups onion sliced
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • tablespoons tomato paste 
  • 1.5 pounds top round steak boneless lean cut into 1-inch cubes
  • cup water 
  • tablespoons water 

Equipment

  • bowl
  • whisk
  • dutch oven

Directions

  1. Combine first 9 ingredients in a medium bowl; stir with a whisk.
  2. Heat a Dutch oven over high heat until hot; add oil.
  3. Add beef; cook 4 minutes or until browned on all sides, stirring occasionally.
  4. Reduce heat to medium-high; add fennel, onion, and mushrooms. Cook 5 minutes, stirring occasionally.
  5. Add broth mixture; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender.
  6. Combine flour and water in a small bowl; stir with a whisk until smooth. Stir flour mixture into beef mixture.
  7. Add corn. Cover and simmer 8 minutes.
  8. Garnish with fennel sprigs, if desired.

Nutrition Facts

Calories187kcal
Protein48.81%
Fat21.31%
Carbs29.88%

Properties

Glycemic Index
31.78
Glycemic Load
2.44
Inflammation Score
-6
Nutrition Score
14.842173932687%

Flavonoids

Petunidin
0.89mg
Delphinidin
1.11mg
Malvidin
7mg
Peonidin
0.49mg
Catechin
2.05mg
Epicatechin
2.84mg
Eriodictyol
0.21mg
Luteolin
0.02mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.09mg
Quercetin
5.62mg

Nutrients percent of daily need

Calories:186.74kcal
9.34%
Fat:4.05g
6.23%
Saturated Fat:1.14g
7.11%
Carbohydrates:12.78g
4.26%
Net Carbohydrates:10.32g
3.75%
Sugar:4.46g
4.96%
Cholesterol:46.12mg
15.37%
Sodium:382.57mg
16.63%
Alcohol:2.8g
100%
Alcohol %:1.22%
100%
Protein:20.87g
41.74%
Selenium:27.88µg
39.83%
Vitamin B3:6.88mg
34.39%
Vitamin B6:0.62mg
30.99%
Zinc:3.87mg
25.8%
Vitamin K:24.88µg
23.7%
Phosphorus:231.79mg
23.18%
Potassium:686.38mg
19.61%
Vitamin B12:1.03µg
17.18%
Vitamin B2:0.28mg
16.3%
Iron:2.76mg
15.34%
Copper:0.24mg
11.75%
Manganese:0.23mg
11.62%
Vitamin B5:1.1mg
11.03%
Folate:42.36µg
10.59%
Fiber:2.46g
9.82%
Magnesium:37.93mg
9.48%
Vitamin B1:0.14mg
9.13%
Vitamin C:6.79mg
8.23%
Vitamin E:0.79mg
5.25%
Calcium:51.7mg
5.17%
Vitamin A:131.95IU
2.64%
Source:My Recipes