Oven-Baked Beef Stew & Mash

4
Medium
Dinner

Characteristics

Without Eggs

Nutritional Facts Per Serving

600
Calories
35 g
Protein
46 g
Carbs
4 g
fiber
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 600
  • Lipides 32 g
    • Saturated fat  11 g
  • Cholesterol 100 mg
  • Sodium  350 mg
  • Carbs 46 g
    • fiber  4 g
  • Protein 35 g

Ingredients

  • 1 1/4 lb (625 g) beef stew meat
  • 1/3 cup (75 mL) all-purpose flour
  • salt and pepper to taste
  • 1 onion, diced
  • 1 celery stalk, halved lengthwise and sliced
  • 1 large carrot, halved lengthwise and sliced
  • 3 tbsp (45 mL) vegetable oil
  • 1 to 2 garlic cloves, minced
  • 2 tbsp (30 mL) tomato paste
  • 2 3/4 cups (675 mL) reduced sodium beef broth
  • 1 bay leaf
  • 1/2 tsp (2 mL) dried thyme
  • couple dashes Worcestershire sauce
  • 1 1/2 lb (750 g) baking potatoes, peeled and quartered
  • 1/3 to 1/2 cup (75 to 125 mL) 2% milk
  • 2 tbsp (30 mL) melted butter

Method

  1. Preheat oven to 325°F (160°C). Place flour in large bowl. Season beef with salt and pepper. Add beef -- in batches -- to flour, tossing to coat. Shake off excess flour back into bowl. Set coated beef on plate. Reserve bowl of leftover flour.
  2. Heat oil in Dutch oven or large saucepan over medium-high heat. In batches, brown beef on all sides; transferring browned pieces to plate. Reduce heat to medium. Stir in onion, carrot, celery and garlic; cook about 3 min. until onion is translucent. Mix in tomato paste and 2 tbsp (30 mL) flour in bowl used for coating (discard rest of flour). Gradually stir in broth, bay leaf, thyme and Worcestershire sauce.
  3. Return beef to Dutch oven; bring to a simmer. Cover and bake in oven 1 hr., 15 min., or until meat is tender. Meanwhile, place potatoes in saucepan, cover with water, bring to boil and cook until tender. Drain and mash with milk and butter; season with salt and pepper.
  4. To serve, spoon stew into bowls, pipe or dollop mashed potatoes on top, sprinkle with parsley.

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