utrition information per serving: 358 Calories; 99 Calories from fat; 11g Total Fat (3 g Saturated Fat; 6 g Monounsaturated Fat;) 80 mg Cholesterol; 1179 mg Sodium; 31 g Total Carbohydrate; 4.1 g Dietary Fiber; 30 g Protein; 6 mg Iron; 4.4 mg NE Niacin; 0.6 mg Vitamin B6; 2.5 mcg Vitamin B12; 7.3 mg Zinc; 28.9 mcg Selenium. This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; an
Ingredients
- 1 beef Chuck Shoulder Roast Boneless, cut into 1-inch pieces (about 2 pounds)
- 1/3 cup all-purpose flour
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 4 teaspoons olive oil, divided
- 1 cup chopped onion
- 1 tablespoon minced garlic
- 1 cup dry red wine
- 3 cups beef broth
- 1 can (14-1/2 ounces) diced tomatoes with garlic, undrained
- 1 tablespoon herbs de Provence
- 1 pound new potatoes, cut into quarters
- 2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
- 2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices
- 1/2 cup niçoise olives, pitted and halved
- 1/4 cup chopped fresh basil leaves
- Grated Parmesan cheese (optional)
Description
-
Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef Chuck Shoulder Roast pieces with remaining flour mixture.
- Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown half of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
- Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbs de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
Cook's Tip: Herbs de Provence is a dried herb blend used in the cooking of southern France. Often sold in small clay crocks in supermarkets, it’s commonly a blend of basil, fennel seed, lavender, marjoram, rosemary, sage, summer savory and thyme.
- Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired.
Recipe adapted from the Healthy Beef Cookbook, published by Houghton Mifflin Harcourt
Cook's Tip: Niçoise olives are from the Provence region of France. Small, oval and purplish-brown in color, they are packed in olive oil and have a nutty, mellow flavor. Greek Kalamata olives may be substituted for niçoise olives.
