Tuesday, 4 February 2014

Hearty Stews with Meat

It's still winter and stews are warming dishes as always. This is the second patch of our stew recipes, this time with meat. Stew is a great dish to include all nutrients from any vegetables you have at home. They are flexible and easy to make.

Here are the recipes:

1- Easy Beef Stew: 

1 lb. beef, cut into cubes 
- 3 large red potatoes, chopped
- 3 large carrots, chopped
- 1 medium onion, sliced
- 1 can beef broth
- 13 oz. beef stock
- 1/2 tbsp. worcestershire sauce  
- 1 tsp. thyme

1. "Sautee onion and carrot in a deep pot coated with cooking spray.
2. Add potatoes, beef broth and beef stock to the onion and carrot and let simmer for 5 minutes.
3. Add beef, worcestershire sauce and thyme to the pot and let simmer for 20 minutes, or until potatoes are tender and beef is cooked through."

2- Quick Beef and Barley Soup:  

8 ounces sirloin steak, trimmed and cut into bite-size pieces
  • - 1/2 teaspoon freshly ground pepper, divided
  • - 4 teaspoons extra-virgin olive oil, divided
  • - 1 medium onion, chopped
  • - 1 large stalk celery, sliced
  • - 1 large carrot, sliced
  • - 2 tablespoons tomato paste
  • - 1 tablespoon chopped fresh thyme
  • - 3/4 cup quick-cooking barley
  • - 4 cups reduced-sodium beef broth
  • - 1 cup water
  • - 1/4 teaspoon salt
  • - 1-2 teaspoons red-wine vinegar

1. "Sprinkle steak with 1/4 teaspoon pepper. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add the steak and cook, stirring often, until browned on all sides, about 2 minutes. Transfer to a bowl.
2. Add the remaining 2 teaspoons oil, onion and celery to the pot and cook, stirring, until beginning to soften, about 2 minutes. Add carrot and cook, stirring, for 2 minutes more. Add tomato paste and thyme and cook, stirring, until the vegetables are coated with the tomato paste and are beginning to brown, 1 to 2 minutes.
3. Add barley, broth, water, salt and the remaining 1/4 teaspoon pepper; bring to a simmer. Reduce heat to maintain a simmer; cook until the barley is tender, about 15 minutes. Return the beef and any accumulated juice to the pot and heat through, 1 to 2 minutes. Remove from the heat; stir in vinegar to taste."

3- Curried Squash and Chicken Soup: 

1 10-ounce package frozen pureed winter squash
  • - 1/2 cup lite coconut milk, (see Tips for Two)
  • - 1/2 cup water
  • - 8 ounces boneless, skinless chicken breast, thinly sliced
  • - 1 6-ounce bag baby spinach
  • - 2 teaspoons lime juice
  • - 2 teaspoons brown sugar
  • - 1/2-1 teaspoon Thai red curry paste, (see Note)
  • - 1/4 teaspoon salt

1. "Heat squash, coconut milk and water in a medium saucepan over medium-high heat. 
2. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. 
3. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. 
4. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer."

4- Crab Bisque with Avocado, Tomatoe & Corn Relish:    

1 small avocado, finely diced
  • - 1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
  • - 1 medium tomato, seeded and finely diced
  • - 1 tablespoon lime juice
  • - 1/4 teaspoon salt
  • - Freshly ground pepper to taste
  • Bisque
  • 1 tablespoon extra-virgin olive oil
  • - 1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
  • - 1 cup chopped onion
  • - 1 cup diced yellow bell pepper
  • - 1 1/2 cups diced peeled russet potato
  • - 3/4 teaspoon sweet or hot smoked paprika (see Notes), plus more for garnish
  • - 1 cup dry sherry (see Notes)
  • - 2 cups seafood stock or broth or reduced-sodium chicken broth
  • - 2 cups low-fat milk
  • - 12 ounces crabmeat (see Tips), drained if necessary
  • - 1/2 teaspoon salt

1. To prepare relish: Combine avocado, corn, tomato, lime juice, salt and pepper in a small bowl; toss to coat. Let stand at room temperature while you prepare the bisque.
2. To prepare bisque: Heat oil in a large saucepan over medium heat. Add corn, onion and bell pepper and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add potato and paprika and cook, stirring often, for 2 minutes. Add sherry and cook, scraping up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add stock (or broth) and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are very tender, about 15 minutes.
3. Working in two batches, puree the vegetable mixture in a blender or food processor. (Use caution when pureeing hot liquids.) Return the puree to the saucepan; stir in milk, crab and salt. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Serve each portion of bisque with about 1/4 cup relish; sprinkle with additional paprika, if desired.

1- Beanut Butter Fingers: http://www.pbfingers.com/2010/11/02/easy-beef-stew/
2- Eating Well: http://www.eatingwell.com/recipes/quick_beef_barley_soup.html
3- Eating Well: http://www.eatingwell.com/recipes_menus/recipe_slideshows/hearty_soup_and_stew_recipes?slide=9#leaderboardad
4- Eating Well: http://www.eatingwell.com/recipes/crab_bisque_with_corn_avocado_relish.html

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