Beef Stew with Fennel Gremolata

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Beef Stew with Fennel Gremolata
45 min.
6
240kcal

Suggestions

Ingredients

  • 10.5 ounce beef broth canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • cups diagonally cut carrot (1-inch) ()
  • 0.8 teaspoon thyme leaves dried
  • 1.5 pounds eye-of-round roast trimmed cut into 1-inch cubes
  • 0.5 cup fennel bulb finely chopped
  • cups fennel bulb thinly sliced ( 2 small bulbs)
  • teaspoon fennel seeds 
  • tablespoons flat-leaf parsley fresh finely chopped
  •  garlic clove minced
  • 0.3 teaspoon coarsely ground pepper black
  • large onion cut into 1/4-inch-thick wedges ( 1 1/2 cups)
  • teaspoons orange rind grated
  •  orange rind strips 
  • 2.5 cups diagonally cut parsnip (1-inch) ()
  • 1.5 cups bell pepper red chopped
  • 0.8 teaspoon salt 
  • tablespoons tomato paste 
  • cup water 

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. To prepare stew, heat a large Dutch oven coated with cooking spray over medium-high heat.
  2. Add beef; cook 6 minutes, browning on all sides.
  3. Remove from pan.
  4. Add 2 cups fennel bulb, bell pepper, onion, and garlic to pan; reduce heat to medium, and cook for 10 minutes, stirring occasionally.
  5. Add beef, carrot, and next 9 ingredients (carrot through broth). Cover, reduce heat to low, and simmer 1 hour, stirring occasionally.
  6. Add parsnip; cover and simmer 30 minutes or until beef is tender, stirring occasionally.
  7. To prepare gremolata, combine 1/2 cup fennel bulb, fennel fronds, and grated orange rind in a small bowl.
  8. Spoon 1 1/3 cups stew into each of 6 bowls; top each with 1 1/2 tablespoons gremolata.

Nutrition Facts

Calories240kcal
Protein41.99%
Fat11.58%
Carbs46.43%

Properties

Glycemic Index
70.81
Glycemic Load
8.62
Inflammation Score
-10
Nutrition Score
36.20913028717%

Flavonoids

Eriodictyol
0.39mg
Apigenin
2.88mg
Luteolin
0.29mg
Isorhamnetin
1.25mg
Kaempferol
0.29mg
Myricetin
0.23mg
Quercetin
5.89mg

Nutrients percent of daily need

Calories:240.27kcal
12.01%
Fat:3.27g
5.04%
Saturated Fat:1.14g
7.14%
Carbohydrates:29.53g
9.84%
Net Carbohydrates:20.81g
7.57%
Sugar:12.41g
13.79%
Cholesterol:0mg
0%
Sodium:716.27mg
31.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.7g
53.41%
Vitamin A:8717.92IU
174.36%
Vitamin C:84.42mg
102.32%
Vitamin B6:1.42mg
70.89%
Vitamin K:71.18µg
67.8%
Vitamin B3:10.45mg
52.24%
Potassium:1338.65mg
38.25%
Zinc:5.64mg
37.57%
Phosphorus:370.89mg
37.09%
Manganese:0.73mg
36.35%
Fiber:8.72g
34.89%
Vitamin B12:2.04µg
34.03%
Selenium:20.56µg
29.38%
Iron:5.01mg
27.84%
Vitamin B2:0.47mg
27.8%
Vitamin B1:0.36mg
24.09%
Folate:91.85µg
22.96%
Copper:0.46mg
22.79%
Magnesium:82.83mg
20.71%
Vitamin E:3.03mg
20.23%
Vitamin B5:1.65mg
16.46%
Calcium:114.44mg
11.44%
Source:My Recipes