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Provençal Beef Stew

A unique twist on classic stew, this dish features the flavors of herbs de Provence with potatoes, zucchini, squash and olives.

  • 2 hrs
    15 min
  • 6
    SERVINGS
  • 360
    Cal
  • 30 g
    Protein

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)

Cooking:

  1. Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef Chuck Shoulder Roast pieces with remaining flour mixture.

  2. 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.

  3. 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.

  4. 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.
358 CALORIES

0 % *

3g SAT FAT

0 % DV **

30g PROTEIN

0 % DV

6 mg IRON

0 % DV

7.3 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition 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; and a good source of Dietary Fiber.

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