Beef Stew with Leeks

Gluten Free
Dairy Free
Health score
47%
Beef Stew with Leeks
45 min.
4
605kcal

Suggestions

Ingredients

  • pounds stew meat cut into 1 1/2-inch chunks
  • tablespoons cooking oil extra-virgin (90 percent canola, 10 percent olive)
  •  carrots finely chopped
  • stalk celery finely chopped
  •  cinnamon sticks 
  •  bay leaves dried fresh
  • servings kosher salt black
  • large water thick washed cold drained cut into rounds, well in water,
  • servings olive oil extra virgin extra-virgin
  • 0.5 large onion sweet spanish finely chopped
  • servings orange zest grated
  • tablespoon parsley roughly chopped
  • 0.5 cup red wine 
  • tablespoons red wine vinegar 
  • large sprig rosemary 
  • sprig sage 
  • sprig thyme leaves 
  • tablespoons tomato paste 
  • cups water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Place a large, heavy pot or Dutch oven over medium-high heat and add the blended oil. Season the beef aggressively with kosher salt and pepper. When the oil is hot, add the beef and sear on all sides, 5 to 6 minutes.
  2. Add all the chopped vegetables to the pan with the beef and sauté for 2 minutes.
  3. Add the tomato paste and stir for 1 minute. Deglaze the pan with the red wine and red wine vinegar, and let them reduce completely away.
  4. Add 3 cups of the water, 2 teaspoons salt and a generous grinding of pepper, the bay leaves, rosemary, thyme, sage, and cinnamon. Bring to a boil, then reduce the heat to low and partially cover the pan. Simmer gently for about an hour. Check and, if the mixture is dry, add another cup or two of water. Keep simmering for 15 to 40 minutes more, until the meat is tender and the braising liquid has reduced to a saucy consistency.
  5. Remove the bay leaves and cinnamon sticks.
  6. Transfer to a platter and drizzle with a little extra-virgin olive oil, and scatter with a little orange zest and the parsley.
  7. From How to Roast a Lamb: New Greek Classic Cooking by Michael Psilakis with Brigit Binns and Ellen Shapiro. Copyright © 2009 by Michael Psilakis; photographs copyright © 2009 by Christopher Hirsheimer. Published by Little, Brown and Company.

Nutrition Facts

Calories605kcal
Protein35.77%
Fat56.06%
Carbs8.17%

Properties

Glycemic Index
72.71
Glycemic Load
1.23
Inflammation Score
-10
Nutrition Score
36.04347826087%

Flavonoids

Cyanidin
0.06mg
Petunidin
0.59mg
Delphinidin
0.6mg
Malvidin
4.15mg
Peonidin
0.38mg
Catechin
2.14mg
Epigallocatechin
0.02mg
Epicatechin
1.14mg
Epigallocatechin 3-gallate
0.03mg
Hesperetin
0.19mg
Naringenin
0.53mg
Apigenin
2.5mg
Luteolin
0.28mg
Isorhamnetin
0.01mg
Kaempferol
0.57mg
Myricetin
0.75mg
Quercetin
6.39mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:605.36kcal
30.27%
Fat:35.94g
55.3%
Saturated Fat:6.59g
41.2%
Carbohydrates:11.78g
3.93%
Net Carbohydrates:8.2g
2.98%
Sugar:4.14g
4.6%
Cholesterol:140.61mg
46.87%
Sodium:418.17mg
18.18%
Alcohol:3.18g
100%
Alcohol %:0.72%
100%
Protein:51.61g
103.21%
Selenium:63.75µg
91.07%
Vitamin B6:1.62mg
81.21%
Vitamin B3:16.02mg
80.12%
Vitamin B12:4.2µg
69.93%
Zinc:9.73mg
64.88%
Vitamin A:2869.59IU
57.39%
Phosphorus:525.23mg
52.52%
Vitamin K:41.68µg
39.7%
Vitamin E:5.09mg
33.95%
Copper:0.65mg
32.3%
Iron:5.71mg
31.73%
Potassium:1060.58mg
30.3%
Vitamin C:23.13mg
28.04%
Vitamin B2:0.42mg
24.78%
Manganese:0.49mg
24.36%
Magnesium:75.02mg
18.76%
Vitamin B1:0.26mg
17.5%
Fiber:3.58g
14.32%
Folate:52.22µg
13.05%
Vitamin B5:1.19mg
11.86%
Calcium:112.3mg
11.23%
Source:Epicurious