Healthy Recipe: Beef Daube Provençal

A flavorful and hearty beef and vegetable stew is the perfect cold weather meal for a family or company dinner.

This dish is easy to prepare and can be cooked at a low temperature in the oven or in a slow cooker. In the recipe below, turnips and squash can be substituted for carrots, or serve with mashed potatoes rather than noodles. A side green salad would complete the meal.

Beef Daube Provençal

Yield: 6 servings (serving size: about ¾ cup stew and ½ cup noodles)
Time: 40 minutes (hands on), 3 hours 15 minutes (oven), 5 hours (slow cooker)

Ingredients

• 2 teaspoons olive oil
• 12 garlic cloves, crushed
• 1 (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 cup red wine
• 2 cups chopped carrot
• 1 1/2 cups chopped onion
• 1/2 cup lower-sodium beef broth
• 1 tablespoon tomato paste
• 1 teaspoon chopped fresh rosemary
• 1 teaspoon chopped fresh thyme
• Dash of ground cloves
• 1 (14.5-ounce) can diced tomatoes
• 1 bay leaf

Preparation

1. Preheat oven to 300°.
2. Heat a small Dutch oven over low heat. Add oil to pan; swirl to coat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add reserved garlic, beef, remaining 3/4 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.
3. Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles.
4. Note: To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours or until beef is tender.

Serve with 3 cups cooked medium egg noodles (about 4 cups uncooked noodles)

Nutritional Information
Amount per serving:
Calories: 367
Fat: 12.8g
Saturated fat: 4.3g
Monounsaturated fat: 5.8g
Polyunsaturated fat: 0.9g
Protein: 29.1g
Carbohydrate: 33.4g
Fiber: 3.9g
Cholesterol: 105mg
Iron: 4.3mg
Sodium: 678mg
Calcium: 76mg

Recipe from: Lia Huber, Cooking Light OCTOBER 2013