Beef & Green Olive Stew
- 1-1.5 lbs. Tennessee Grass Fed beef stew meat, cut into 1 inch pieces
- 1/4 cup all-purpose flour
- 3/4 tsp. salt
- 1/2 tsp. ground black pepper
- 1/4 tsp. cayenne pepper
- 2 tbsp. vegetable oil
- 1 cup onions, chopped
- 1-1/2 tsp. dried oregano
- 1 tsp. dried fennel seeds
- 1 cup red wine
- 1 can (14-14.5 oz.) ready-to-serve beef broth
- 1 can (14-14.5 oz.) garlic-seasoned diced tomatoes, undrained
- 1/4 cup tomato paste
- 1 jar (7 oz.) green olives with pimentos, drained
- Combine flour, salt, black pepper and cayenne pepper in a medium bowl. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
- Heat 1 tablespoon oil in stock pot over medium heat. Brown beef in batches; adding additional 1 tablespoon oil as necessary. Set aside.
- Add onions, oregano and fennel seeds to stock pot; cook and stir 2 to 3 minutes or until onions begin to soften.
- Add wine to pot; increase heat to medium-high. Cook and stir 1 minute or until browned bits attached to pot are dissolved. Stir in beef broth, tomatoes, tomato paste and reserved flour mixture. Return beef to pot; bring to a boil. Reduce heat; cover tightly and simmer around 1-3/4 hours or until beef is fork-tender.
- Stir in olives. Cook 2 to 3 minutes or until olives are heated through.
- Serve with mashed potatoes.
- To cook in a slow cooker, combine flour, salt, black pepper and cayenne pepper in a medium bowl. Lightly coat beef with flour mixture. Add beef, onions, oregano, fennel, wine, beef broth, tomatoes and tomato paste to 4-1/2 to 5-3/4 quart slow cooker. Stir until combined. Cook on LOW 6 to 8 hours. (No stirring is necessary during cooking.) Stir in olives and cook for 2 to 3 minutes. Served with mashed potatoes.
Nutrition information per serving: 311 calories; 16 g fat; 55 mg cholesterol; 1402 mg sodium; 17 g carbohydrate; 22 g protein; 3 mg niacin; 0.3 mg vitamin B6; 1.7 mcg vitamin B12; 3.5 mg iron; 4.5 mg zinc.This recipe is an excellent source of protein, vitamin B12, iron and zinc; and a good source of niacin and vitamin B6.
Recipe/photo/information courtesy of The Beef Checkoff www.BeefItsWhatsForDinner.com