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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 269.5
  • Total Fat: 10.1 g
  • Cholesterol: 2.5 mg
  • Sodium: 497.2 mg
  • Total Carbs: 16.6 g
  • Dietary Fiber: 3.0 g
  • Protein: 26.5 g

View full nutritional breakdown of Beef and Butternut Squash Stew calories by ingredient
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Beef and Butternut Squash Stew

Submitted by: COPPERHEAD71

Introduction

This recipe comes courtesy of Giada De Laurentiis. I made some adjustments to the recipe to trim down the calorie and fat content. When buying the beef stew meat, I actually cut the cubes in half to make them easier to eat and also increase the amount of meat in the recipe without increasing the calories and fat. Also, I found that I had to lengthen the cooking time Giada recommended in order to get the butternut squash really tender. Finally, I substituted oven roasted tomatoes for her sundried tomatoes, again to shave down the fat and calorie content - Chef Meg has a great recipe for oven roasted tomatoes which I make in large batches and keep in a ziploc bag in my freezer for just such an occasion. This recipe comes courtesy of Giada De Laurentiis. I made some adjustments to the recipe to trim down the calorie and fat content. When buying the beef stew meat, I actually cut the cubes in half to make them easier to eat and also increase the amount of meat in the recipe without increasing the calories and fat. Also, I found that I had to lengthen the cooking time Giada recommended in order to get the butternut squash really tender. Finally, I substituted oven roasted tomatoes for her sundried tomatoes, again to shave down the fat and calorie content - Chef Meg has a great recipe for oven roasted tomatoes which I make in large batches and keep in a ziploc bag in my freezer for just such an occasion.
Number of Servings: 6

Ingredients

    2 tbsp extra virgin olive oil
    1 medium onion, peeled and chopped
    2 cloves garlic, minced
    1 tbsp minced fresh rosemary
    1 tbsp chopped fresh thyme
    1 lb lean stew beef meat, fat trimmed and cut into bite sized cubes
    1/2 tsp coarse sea salt, plus more to taste
    1/2 tsp freshly ground black pepper, plus more to taste
    4 tbsp all-purpose flour
    1 cup sweet Marsala wine
    1 lb butternut squash, trimmed and cut into 2-inch cubes
    1/4 cup chopped oven-roasted tomatoes
    3 cups beef broth
    2 tbsp fresh chopped flat-leaf parsley

Directions

In a large soup pot heat 2 tablespoons of olive oil over medium heat. Add the onion, garlic, rosemary, and thyme and saute until the onions are tender, about 2 minutes. Toss the beef cubes in salt and pepper and flour. Turn up the heat to med-high and add the beef to the pot. Cook until the beef is browned and golden around the edges, about 5 minutes. Add the Marsala wine. Using a wooden spoon, gently stir up all the brown bits off the bottom of the pan. Add the butternut squash and oven-roasted tomatoes and stir to combine. Add enough beef broth to just cover the beef and squash. Bring the stew to a boil over high heat, then reduce the heat to low and simmer, covered, for 2 hours. Season the stew with additional salt and pepper to taste. Sprinkle with the chopped parsley. Makes 6 servings. Serve with crusty bread and a salad for a great winter meal.

Number of Servings: 6

Recipe submitted by SparkPeople user COPPERHEAD71.






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