Chunky Beef Stew

Preparation time: 30 minutes
Cooking time: 1 hour
Makes: 6 servings

Lean beef, winter vegetables, and a richly flavoured sauce make this a candidate for family suppers or casual entertaining.

Ingredients:

• 450g lean beef for stew, trimmed and cut into 1-inch cubes
• 1 tbsp vegetable oil
• 1/2 tsp salt
• 2 large stalks celery, chopped
• 1 large onion, chopped
• 1 can (400g) stewed tomatoes
• 1 can (400g) beef broth or 1-3/4 cups homemade
• 2 tbsps Fibresure
• 1 cup plus 2 tbsps water
• 3 large potatoes (700g), peeled and cut into 1-1/2-inch chunks
• 3 medium carrots (230g), peeled and cut into 3/4-inch chunks
• 3 medium turnips (340g), peeled and cut into 1-1/2-inch chunks
• 1 tbsp soy sauce
• 1 tsp sugar
• 3/4 tsp browning and seasoning sauce (optional)
• 2 tbsps all-purpose flour
• 1 package (300g) frozen peas
• 2 tbsps freshly grated lemon peel

Directions:

Pat beef dry with paper towels. In 5L Dutch oven, heat vegetable oil over medium-high heat until very hot. Add beef, sprinkle with salt, and cook, turning pieces occasionally, until beef is browned on all sides. Transfer beef to bowl.

Add celery and onion to drippings in Dutch oven and cook, stirring, until lightly browned. Return beef to Dutch oven; stir in stewed tomatoes, broth, Fibresure, and 1 cup water. Heat to boiling over high heat. Reduce heat to low; cover and simmer 25 minutes.

Add potatoes, carrots, turnips, soy sauce, sugar, and browning and seasoning sauce; heat to boiling over high heat. Reduce heat to low; cover and simmer until meat and vegetables are fork-tender, about 20 minutes longer.

In cup, with fork, mix flour and remaining 2 tbsps water until blended. Stir flour mixture into meat mixture; cook over medium-high heat until mixture boils and thickens slightly. Stir in frozen peas; heat through. Sprinkle with lemon peel.

Per serving:

About 330 calories (19 percent calories from fat), 23g protein, 45g carbohydrate, 7g total fat (2g saturated), 53mg cholesterol, 905mg sodium, 10g fibre.