Spiced Beef Stew With Dried Fruit

Healthycooking's picture

Jun. 15, 2011

Ingredients

Lean chuck steak 1 1/2 Pound
Olive oil/Canola oil 1 1/2 Tablespoon
Onions 2 Large , thinly sliced
All purpose flour 1 Tablespoon
Ground cumin 1/2 Teaspoon
Ground coriander 1/2 Teaspoon
Beef stock 2 1/2 Cup (40 tbs)
Canned crushed tomatoes 28 Ounce (1 Can)
Pearl barley 1/2 Cup (8 tbs)
Pitted dried apricots 1/2 Cup (8 tbs) , halved
Pitted prunes 1/2 Cup (8 tbs) , halved
Salt 1/8 Teaspoon
Pepper 1/8 Teaspoon

Directions

GETTING READY

1. Use a meat knife or kitchen scissors to trim off all the fat and cartilage from the beef.

2. Cube the meat into 1-inch pieces.

MAKING

3. In a Dutch oven, heat 1 tablespoon oil over moderate heat.

4. Add and sauté the onions for about 7 to 10 minutes until soft and caramelized.

5. With a slotted spoon, remove the onions to a plate.

Add the remaining oil in the Dutch oven and heat to smoking point.

6. Add the beef cubes and sauté in the hot oil for about 3 minutes until evenly browned.

7. Stir in the flour and ground spices and sauté the meat in it for 1 to 2 minutes.

8. Return the onions to the Dutch oven, pour 1 1/2 cups of stock and tip in the tomatoes.

9. Bring liquid to a boil then cover the casserole with its lid and reduce the heat.

10. Simmer the beef for about 1 hour.

11. Stir in the barley, apricots, and prunes and season with salt and pepper.

12. Re-cover and cook the stew for another 1 to 1 1/2 hours, adding more stock if needed, until the meat is fork tender.

SERVING

13. Serve this stew hot in deep dish plates along with crusty bread.

Recipe Summary

Difficulty Level: Medium
Cook Time: 120 Minutes
Ready In: 120 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 397Calories from Fat 101

 % Daily Value*

Total Fat 11 g16.9%

Saturated Fat 2 g10%

Trans Fat 0 g

Cholesterol

Sodium 490 mg20.42%

Total Carbohydrates 47 g15.7%

Dietary Fiber 7 g28%

Sugars 19 g

Protein 30 g60%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet