A Time Honored Classic

Beef-stew ~ Super Food Recipes

Stewing meat has been a method of cooking that is older than almost any other.

From the moment man made his first fire.

Almost immediately thereafter he began slow cooking meat.

Over a low flame for long periods of time.

Geography plays a big part in making beef-stew different from region to region.

In places where the cold season is longer than usual, it's more common to find stews on the menu in abundance.

The stew will be thicker, cook longer, and will usually have heavier ingredients.

Areas that have a warmer climate will have stews.

But these will be spicier, to induce perspiration, which helps cool the body.

Some beef stews aren't really "stews" at all.

Emilia Romagna, is an area in the North of Italy.

The home of Bolognese sauce that is essentially a beef-stew served with pasta.

Burgundy, France, an area commonly known for it's high priced wines.

Is also famous for it's namesake stew, Boeuf Bourguignonne.

Making stew is a practice in patience.

We've all experienced first-hand that if you give a stew more time, it'll just keep getting better.

Stews were perfected out of the working class kitchen.

Today, you'll find them on the menus of high end restaurants, but their origins are humble.

That is why these dishes are always better with cheaper, tougher cuts of beef.

While full of flavor.

The tough cuts of beef do not do well over high heat for short periods of time.

But simmered slowly and gently, over low heat.

The beef will break down and become easy to chew, while still maintaining it's flavor.

A Classic with a Kick

This healthy, time honored classic.

Chock full of lean beef and plenty of potatoes, carrots and corn.

Grabs a little extra flavor and tummy warming heat from the jalapeño peppers.

This mid-western favorite.

Allows you to make lean beef even healthier with plenty of potatoes, carrots and corn.

We like to make this with a hearty zinfandel and enjoy a glass with the meal.

We look for a crusty jalapeno cheddar bread to dip into the rich broth.

Or, you can serve it for lunch or supper with whole-grain bread and salad.


* 1 lb. lean boned beef chuck roast, trimmed of fat and cut into 1" pieces

* 1 small jalapeno pepper, seeded and minced

* 3 cloves garlic, minced

* 2 Tbs. all-purpose flour

* 5 c. frozen de-fatted chicken stock , thawed

* 3 russet potatoes, cubed

* 1 lge. onion, thinly sliced

* 1 c. whole kernel corn.

* 1 c. diced sweet red peppers

* 3/4 tsp. fresh cracked black pepper


1. Coat a Dutch oven with no-stick spray and place over medium-high heat until hot.

Add the beef, jalapeno peppers and garlic.

Cook, stirring, for 5 minutes, or until the beef is browned on all sides.

Add the flour.

Cook, and continue stirring, for 2 minutes.

2. Add the stock, potatoes, onions, corn and red peppers.

Bring to a boil.

Reduce the heat to medium.

Cover and cook for 25 minutes, or until the stew is nice and thick.

Add the cracked black pepper.

Stir well to combine.

Recipe Notes:

To freeze the beef-stew, pack the cooled left-overs in a freezer-quality plastic container.

To use again, thaw overnight in the refrigerator.

Transfer to a saucepan.

Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot.


per serving

Calories 281.8 Calories,

Fat 4.4 g.

Saturated Fat 1.6 g.

Cholesterol 37.4 mg.

Sodium 607.7 mg.

Carbohydrates 33.8 g.

Total Sugars 5.1 g.

Dietary Fiber 3.9 g.

Protein 27.6 g.

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