Sept. 24, 2012: Smoky Beef Stew
Published Monday, September 24, 2012 10:29AM EDT
Author Christine Avanti shared these easy recipes from her new book, 'Skinny Chicks Eat Real Food,' on CTV's Canada AM.
Smokey Beef Stew (Serves 10)
This recipe is fantastic, and you will especially love the leftovers the next day.
- 2 pounds grass fed beef tenderloin or top sirloin, cut into 1⁄2-inch cubes
- 2 tablespoons olive oil
- 8 garlic cloves, minced
- 1⁄2 teaspoon fine sea salt
- 1⁄2 teaspoon ground black pepper
- 1⁄4 teaspoon cayenne pepper
- 1⁄4 teaspoon red pepper flakes
- 1⁄2 cup (125 mL) whole wheat flour
- 1 teaspoon fresh thyme leaves
- 1 large onion, chopped
- 1 can (14.5 ounces) diced fire-roasted tomatoes
- 1 can (15 ounces) tomato sauce
- 1 cup (250 mL) beef stock
- 3 russet (baking) potatoes (about 11⁄2 pounds), peeled and cubed
- 4 carrots, sliced
- 2 teaspoons diced canned chipotles with 2 teaspoons of the adobo sauce
- 1 1⁄2 cups (375 mL) frozen peas
- 1 cup (250 mL) frozen green beans
In a medium bowl combine the meat, one tablespoon of the oil, two of the chopped garlic cloves, the sea salt, black pepper, cayenne, and red pepper flakes. Cover with plastic wrap and marinate for 1 to 2 hours in the fridge.
Remove the meat from the marinade. Dredge the beef in the flour and shake off the excess.
Heat a large pot or Dutch oven over medium-high heat. Add the remaining one tablespoon oil, the thyme and meat. Cook the meat, turning, until browned on all sides, 10 to 15 minutes.
Add the onion and remaining garlic and cook until the onion has softened, about 5 minutes. Stir in the tomatoes, tomato sauce, stock, potatoes, carrots, and chipotles with adobo sauce. Bring to a boil then reduce to a simmer and cook for 40 minutes.
Add the peas and green beans and simmer for five minutes.
Nutrition facts per 1 1⁄2-cup serving: 270 calories, 23 grams protein, 35 grams carbohydrates, 6 grams fat.
Chipotle Cheddar Cornbread (Makes 12 muffins)
These muffins are the perfect complement to any chili or stew. The chipotle in Adobo sauce provides a hit of heat, and there is a hint of sweetness from the coconut milk and white corn. If you like your corn muffins less sweet, replace the coconut milk with dairy milk.
- 1 cup (250 mL) whole wheat flour
- 1 cup (250 mL) yellow cornmeal
- 4 teaspoons baking powder
- 1 tablespoon Zsweet
- 3⁄4 teaspoon fine sea salt
- 1 1⁄2 (375 mL) cups coconut milk
- 2 tablespoons coconut oil, melted
- 1 large egg
- 1⁄2 cup (125 mL) frozen baby white corn kernels, thawed
- 1⁄4 cup (60 mL) grated Cheddar cheese
- 2 teaspoons minced canned chipotles with 2 teaspoons of the Adobo sauce
Preheat the oven to 425°F (218°C). Coat a 12-cup muffin pan with cooking spray.
Combine the flour, cornmeal, baking powder, Zsweet, and salt in a large bowl. Add the coconut milk, coconut oil, and egg and stir until combined, about one minute. Stir in the corn, cheese, chipotles and Adobo sauce.
Scoop about 1⁄4 cup (60 mL) of the batter into each muffin cup. Bake until a wooden pick inserted in a muffin comes out clean, 10 to 12 minutes. Cool the muffins in the pan for five minutes, then turn them out onto a rack to cool completely.
Nutrition facts per muffin: 180 calories, 4 grams protein, 18 grams carbohydrates, 10 grams fat.