{"id":1471,"date":"2018-09-14T14:36:10","date_gmt":"2018-09-14T14:36:10","guid":{"rendered":"http:\/\/martins.eatsmartbewell.com\/home\/?p=1471"},"modified":"2022-09-12T16:31:16","modified_gmt":"2022-09-12T16:31:16","slug":"beef-butternut-squash-stew","status":"publish","type":"post","link":"https:\/\/martins.eatsmartbewell.com\/home\/beef-butternut-squash-stew\/","title":{"rendered":"Beef & Butternut Squash Stew"},"content":{"rendered":"

\"Beef
\nClick to See How-To Video!<\/strong><\/a>\"download\"\"Email<\/a>
\nBeef & Butternut Squash Stew<\/span><\/p>\n

Prep: 25 minutes
\nCook: 2 hours 10 minutes \u2022 Serves: 10<\/span> <\/p>\n

\n1\/4<\/span>cup plus 1 tablespoon all-purpose flour
\n1 <\/span>teaspoon kosher salt
\n3\/4 <\/span>teaspoon ground black pepper
\n2-1\/2 <\/span>pounds boneless beef chuck roast, fat trimmed, cut into 1-1\/2-inch pieces
\n3 <\/span>tablespoons olive oil
\n2 <\/span>large carrots, diced
\n1 <\/span>large yellow onion, diced
\n4 <\/span>cups diced butternut squash
\n1 <\/span>package (10 ounces) cremini mushrooms, quartered
\n3 <\/span>garlic cloves, minced
\n1 <\/span>container (32 ounces) beef stock
\n1 <\/span>can (16 ounces) garbanzo beans, drained and rinsed
\n1 <\/span>can (14.5 ounces) diced tomatoes with basil, garlic & oregano
\n2 <\/span>sprigs fresh rosemary
\n1 <\/span>bay leaf<\/p>\n<\/div>\n

1.<\/span> In large bowl, combine 3 tablespoons flour, 3\/4 teaspoon salt and 1\/2 teaspoon pepper; add beef and toss to coat. In large saucepot, heat 2 tablespoons oil over medium-high heat. In 2 batches, shaking off excess flour, add beef to saucepot, and cook 4 minutes or until beef is browned, stirring occasionally. With slotted spoon, transfer beef to large bowl.
\n<\/span><\/p>\n

2.<\/span>Add remaining 1 tablespoon oil, carrots, onion and squash to saucepot; reduce heat to medium and cook 5 minutes or until onion begins to soften, stirring occasionally. Add mushrooms; cook 5 minutes or until mushrooms have released their moisture, stirring occasionally. Add garlic, cook 1 minute, stirring occasionally.
\n<\/span><\/p>\n

3.<\/span>Add 1 cup stock; cook 1 minute, scraping browned bits from bottom of saucepot with wooden spoon. Stir in remaining 2 tablespoons flour and stock. Add beans, tomatoes with their juice, rosemary sprigs, bay leaf, remaining 1\/4 teaspoon each salt and pepper, and beef with any drippings in bowl; heat to boiling.
\n<\/span><\/p>\n

4.<\/span>Reduce heat to medium-low; cover and cook 1 hour. Uncover; cook 45 minutes longer or until beef and vegetables are tender, stirring occasionally. Remove and discard rosemary sprigs and bay leaf before serving. Makes about 14 cups.
\n<\/span><\/p>\n


\nApproximate nutritional values per serving:
\n384 Calories, 17g Fat (6g Saturated), 104mg Cholesterol,
\n684mg Sodium,25g Carbohydrates, 6g Fiber, 33g Protein
\n<\/span><\/p>\n

Cooking Clues<\/span>
\nSince cooking times may vary, if the meat is not tender after the specified cooking time, continue to cook the stew, checking the consistency of the meat every 15 minutes.<\/p>\n

Dietitian\u2019s tip:<\/span>
\n> To reduce sources of added salts in stews like this, opt for unsalted broths and no added salt canned goods.<\/p>\n","protected":false},"excerpt":{"rendered":"

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