Beef Stew

Name: Beef Stew
Prep time: PTM
Cook time: PTM

portion(s)

preparation

cooking

ingredients

Main dish

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

Preparation

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.