February 25, recipe, BEEF STEW CASSEROLE

February 25, recipe
BEEF STEW CASSEROLE, 8 servings

Ingredients
1 1/2 lb 1 inch cubes beef chuck (for stew)
1/4 cup all-purpose flour
1 1/2 Tbsp vegetable oil
2 cans (about 14 oz each)beef broth
1 large onion, sliced
1 tbsp minced garlic
3 lb small sweet potatoes
1 lb each carrots and parsnips
3 ribs celery
1 Tbsp butter
1/4 tsp salt

Directions
Position racks to divide oven in thirds. Heat oven to 325 F

Coat beef with flour. Heat oil in a Dutch oven over medium-high heat. Add beef and brown. Add broth, onion and garlic, bring to a boil. Cover tightly and place stew on one oven rack, potatoes on other rack. Bake 30 minutes.

Cut carrots, parsnips and celery into 1 inch lengths; stir into stew. Cover and bake 45 minutes or until vegetables are tender when pierced.

Peel potatoes and mash with butter and salt. Bake and serve, or cool, cover separately and refrigerate up to 3 days.

TO SERVE Heat oven to 40 F . Skim fat off stew, then spoon into a shallow 3 1/2 qt baking dish; spread potatoes over top. Bake 50 minutes or until bubbly around edges and hot in center.

calories 488, fiber 9 grams

6. LAMB TAGINE

6. LAMB TAGINE

Ingredients
1 large sweet onion, sliced
2 lb boneless leg of lam or lam stew meat, cut into 1 1/2 inch pieces, visible fat rimmed
1 cup each dried apricots and prunes
1 Tbsp each minced garlic and pumpkin pie spice
1 tsp kosher salt
1/2 tsp freshly ground pepper
1 bay leaf
1 can (14.5 oz) reduced-sodium chicken broth
1 can (6 oz) tomato paste
3 medium sweet potatoes, scrubbed and rinsed
1 box (10 oz) whole-wheat couscous
1/4 cup toasted slivered almonds (optional)

Directions:
Mix onion, lamb, apricots, prunes, garlic, pumpkin pie spice, salt, pepper and bay leaf in a 4 qt or larger slow cooker. In a bowl, whisk broth and tomato paste until combined; pour into slow cooker. Nestle whole sweet potatoes into stew.
Cover and cook on high t to 6 hours or on low 7 to 9 hours until lamb and potatoes are tender.
Remove potatoes with a slotted spoon to a cutting board; discard bay leaf. Cut potatoes into wedges.
Prepare couscous as package directs; serve with stew and potatoes. Serve with almonds if desired.

6 servings: calories 479 otal fat 8 g saturated fat 3 g, cholesterol 90 mg, sodium 9822 mg, total carb 950, fiber 10 g protein 40 g.