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Source: Barbara Norman |
Total Carbohydrates: 5 per serving Servings: 4 |
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Beef Stew |
Prep Time: 30 mins. |
2 lb lean stewing beef -- 2" 50mm cubes
1 med onion -- cut in lg slices
2 garlic clove -- unpeeled
1 lg tomato -- red ripe, unpeeled
1/3 cup olive oil -- up to 1/2
1/2 cup dry white wine
2 tbsp cognac
1 tbsp soy flour -- or isolate
1 cup boiling water
1/2 tsp paprika
1/2 bay leaf
1 sprig fresh thyme
(or 1/2 tsp dried thyme)
1 pinch cinnamon
salt -- to taste
1. Heat 3 tablespoons olive oil over
high heat in a heavy metal casserole. When oil is on verge of
smoking, brown meat rapidly, 1 pound at a time. When browned, remove it
to a bowl. (If you do not have a metal casserole, brown the meat in a frying
pan; then continue, using earthenware casserole.)
2. Add olives oil if needed and allow it to heat before frying the onion and
garlic until brown. Add tomato cut in eighths; fry until juice has evaporated.
Add cognac and wine; continue cooking over high flame until liquid evaporates.
Reduce flame; add salt, paprika, cinnamon, thyme, bay leaf, and flour.
3. Stir vigorously until flour is
browned. Put meat back in casserole. Add a cup of boiling water, mix, cover,
and simmer for 2 hours or until meat is tender. If the sauce becomes too dry
during cooking, add boiling water in small amounts. If the sauce is too thin
when meat is done, remove meat and boil sauce uncovered until thick enough. The
consistency of the sauce will vary with the amount of juice released by the
meat.
4. Before serving, place meat in a dish
and strain sauce over it.
Per Serving (excluding unknown items): 791 Calories; 62g Fat (74.5% calories
from fat); 43g Protein; 5g Carbohydrate; 1g Dietary Fiber; 152mg Cholesterol;
135mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat;
1 Vegetable; 8 1/2 Fat.