Sunday, October 24, 2010

Beef Stew & Dumplings!

Sometimes you just need a hearty stew. Whether it's stressful at work, rainy and full of drab outside, or maybe you're just starving; a beef stew will do the trick.
I've never made chicken and dumplings before, but I have made beef stew a few times. It's full of protein and vegetables just like chicken and dumplings, so I thought to myself, why do you never hear of beef and dumplings? Well, after I tried this recipe out, I figured it was tasty enough to share with you all.
What you need for the Stew:
  •  About 15 ounces of beef chuck for stew, dredged in flour that has been seasoned with salt & pepper.
  • 1 cup of onions, sliced
  • 2 cloves of garlic, chopped
  • 2 large carrots, chopped
  • 3 stalks of celery, chopped
  • 2 russet potatoes, diced in large chunks
  • About 1.5 tbsp of extra virgin olive oil
  • 2 cups of low sodium beef broth
  • 3 cups of water
  • 2.5 cups of diced tomatoes in a can
  • 1 tbsp tomato paste
  • 1 tbsp worcestershire sauce
  • 1/2 tsp kosher salt
  • 1 tsp granulated sugar
  • 1/4 tsp black pepper
  • 1/2 tsp paprika
  • 1/4 tsp ground cloves
  • 2 bay leaves
How to do it:
Heat the oil in a large dutch oven.Add the meat and brown on all sides. 
Lower the heat to medium and add the onions and garlic to the meat and let them sweat out for a few minutes. 
Add the worcestershire sauce, bay leaves, salt, sugar, paprika, pepper, cloves, diced tomatoes, tomato paste, water, and broth. Cover the pot and let the mixture simmer for about 45 minutes. After 45 minutes, remove the bay leaves. Add the carrots, celery, and potatoes. Season to taste at this point. Cover again and let simmer for about another 2 hours.

About 20 minutes before you're ready to eat, start the dumplings. 
What you need for the dumplings:
  • 2/3 cup whole wheat flour
  • 1 tsp baking powder
  • 1/8 tsp kosher salt
  • 1/8 tsp dill weed (dried)
  • 1/8 tsp parsley (dried)
  • 1 egg
  • 1/4 cup fat free half and half (you could substitute skim or 1% milk)
Mix the dry ingredients together (flour, baking powder, salt, dried dill weed, dried parsley). Beat the egg & half and half together.  Add the wet to the dry mixture. Form into little dumplings (about 10).
Add the dumplings for the final 10 minutes of cooking.

And now you have, Beef Stew and Dumplings!
Approximate facts for the Dumplings:

Amount per Serving

Calories 101
Calories from Fat 13.1 
Total Fat 1.46g
Saturated Fat 0.38g
Cholesterol 53.75mg
Sodium 146.17mg
Total Carbohydrate 15.76g
Dietary Fiber 2.68g
Sugars 1.65g
Protein 4.67g
Approximate facts for the Stew:

Amount per Serving

Calories 307
Calories from Fat 101.6

Total Fat 11.29g
Saturated Fat 4.62g
Cholesterol 50mg
Sodium 750.33mg
Total Carbohydrate 25.25g
Dietary Fiber 4.09g
Sugars 8.29g
Protein 4.36g
Stay warm out there!

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