Beef Stew

Fondation OLO | Recipe | Beef Stew
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  • Preparation time: 5 minutes
  • Cooking time: 1½ hours
  • Servings: 7
  • Cost per serving: $2.48
  • Storage: 3 days in the fridge. Can be frozen.
  • Kitchen tools: Cutting board, sharp knife, measuring cups and spoons, large pot and lid, plate, wooden spoon, spatula, small sharp knife.
  • This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.

Ingredients

  • 15 ml (1 tbsp) canola oil
  • 1 kg (2 lb) stewing beef cubes
  • Salt and pepper
  • 1 large or 2 small yellow onions, chopped (about 250 ml / 1 cup)
  • 4 garlic cloves, finely chopped
  • 750 ml (3 cups) chicken broth
  • 30 ml (2 tbsp) soy sauce
  • 15 ml (1 tbsp) molasses

Directions

1. In a large pot over medium-high heat, heat the oil and cook half of the beef cubes until browned on all sides. Add salt and pepper and set aside on a plate. Repeat the action with the rest of the beef cubes.

2. In the same pot, cook the onions and garlic for 2 minutes over medium-high heat, or until browned (add a little oil if needed).

3. Add the broth, soy sauce, molasses and cooked beef cubes to the pot. Mix.

4. Bring to a boil, then reduce heat to low. Cover, leaving a small space for steam to escape and simmer for 1 hour

Tip: Use the cooking time to prepare your side dishes.

Variation: During the last minutes of cooking, add 30 ml (2 tbsp) of 100% concentrated frozen orange juice (thawed) for extra flavour, or sprinkle some orange zest over the dish before serving.

Tip: Use the cooking time to prepare your side dishes.