Lean Red Wine Beef Stew

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 298.9
  • Total Fat: 6.8 g
  • Cholesterol: 34.0 mg
  • Sodium: 1,149.6 mg
  • Total Carbs: 34.0 g
  • Dietary Fiber: 5.4 g
  • Protein: 18.3 g

View full nutritional breakdown of Lean Red Wine Beef Stew calories by ingredient
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Introduction

I’ve been a northeasterner my whole life so it might seem obvious that I would have a growing arsenal of bubbling savory delights that can simmer on the stove or in a crock pot for hours… This is a riff on a recipe that I picked up from one of the Food Network chefs Dave Lieberman, I took his recipe for Red Wine Beef Stew with Potatoes and Green beans and tweaked it for our tastes and also for a lighter version. This is a no flour recipe, rather I use the potatoes as a thickener and I use Flank Steak for a leaner cut of beef.
Ingredients: Note: I make a larger batch that Dave’s recipe calls for, this recipe freezes and reheats really well hence it is usually a staple of my tri-annual Cook-A-Palooza - Make a lot and save yourself some time later..
I’ve been a northeasterner my whole life so it might seem obvious that I would have a growing arsenal of bubbling savory delights that can simmer on the stove or in a crock pot for hours… This is a riff on a recipe that I picked up from one of the Food Network chefs Dave Lieberman, I took his recipe for Red Wine Beef Stew with Potatoes and Green beans and tweaked it for our tastes and also for a lighter version. This is a no flour recipe, rather I use the potatoes as a thickener and I use Flank Steak for a leaner cut of beef.
Ingredients: Note: I make a larger batch that Dave’s recipe calls for, this recipe freezes and reheats really well hence it is usually a staple of my tri-annual Cook-A-Palooza - Make a lot and save yourself some time later..

Number of Servings: 10

Ingredients

    1 -2 lbs flank steak, cut into bite size cubes
    2 large carrots, peeled, rough chopped - I like it rustic
    2 stalks of celery (half moon chopped, include tops)
    2 medium yellow onions, large dice
    32 oz container of reduced or no sodium beef broth (4 cups of homemade)
    OPTIONAL Ingredients: 2 handfuls frozen french style green beans and/or 8-12 ounces of caramelized baby portobello mushrooms - sliced or chopped, or fresh baby spinach or kale.
    1 15.5 oz can of Diced Tomatoes (I use the Roasted Garlic and Onion variety)
    HALF of 1 28 oz can of whole peeled plum tomatoes (Or crushed, whatever you like)
    2 cups red wine (I have found Merlot tastes the best in this, or Chianti)
    Tie together with kitchen twine 2 sprigs fresh rosemary and 2-3 sprigs of fresh thyme
    6-7 cloves of fresh garlic - chopped
    3 small to medium russet potatoes, cleaned really well cut into 1-inch chunks
    2 large sweet potatoes, same as russets
    1-2 tbsp of Montreal Steak Seasoning (my secret weapon, more if more meat)
    1 bay leaf
    2 quick and gentle passes of a nugget of nutmeg over a grater
    1 tbsp of olive oil (the only fat in this recipe)
    Salt and freshly ground black pepper (to taste)

Tips

This is best served in a big bowl with big spoons, a generous glass of the same red wine you used to make it, and a chunk of hot crusty buttered bread, snuggled up in on comfy clothes on a couch or your favorite chair.


Directions

Method:

1st: Pick a vessel - either a big pot (cast iron works great) or a crock pot. The only difference really is one plugs in and bubbles unattended and the other requires some minor attention on the stove occasionally

I liked Dave’s recipe (linked above) because it’s good on teaching technique… but I’m trying to loose weight (or esoterically.. I’m trying to “release” weight, *sigh*) so all the butter and olive oil and flour aren’t conducive that. So I skip the flour but I do like my stews to be stews - gooey, creamy, buttery, and thick.. not soupy.

In a hot pan - add 1 tbsp good olive oil, toss the flank steak cubes with about 1 tbsp of the Montreal Steak Seasoning and then brown the beefy chunks (in batches if needed), remove and add to the crock pot (or if using a pot, remove and add to your stew pot).

To the same crock pot/pot, add your onions, celery, carrots, diced potatoes (all), and then your beef broth, garlic, and 2 cups of red wine. Tuck your herb bundle, add your one bay leaf, and 2 quick grates of nutmeg (barely a pinch of using the contained variety). Turn the crock pot to high and let cook all day (literally). Start on high and cook for 4-5 hours, then turn the heat to low. If you’re leaving for the day to say to go to work, turn it on low and leave it. Using a regular stew pot.. leave to simmer (barely a bubble) for the whole day giving it an occasional stir.

Later to thicken the stew you will mash the potatoes. No, seriously. Take the back of a wooden spoon and fish out the herb bundle and the bay leave (if possible) and then using the back of the spoon - smush the little nuggets of super soft potato against the side, and stir. You don’t have to crush all of them.. just to thicken to your liking. (you will not miss the flour!)

To finish the stew with the OPTIONAL ingredients -

Nope - I didn’t forget about the mushrooms! - I add these to the top of the hot stew as I serve it, here’s why. I also find they have better flavor and texture by cooking them separately. You can add these at whatever stage or time you want… remember cooking is about your tastes and preferences.

MUSHROOMS: In a separate skillet, add a little oil or non-stick spray and caramelize your mushrooms. Once they are nicely caramelized remove from the heat and add to the stew.

“HARRY COVARES” (aka French style green beans, ha ha). About 20-25 minutes prior to serving, turn the heat to “warming” or low if on stove top, toss in your trimmed and washed green beans and stir. Cover the stew. These will steam and cook in the hot stew but won’t become mushy.


Serving Size: 10-12 servings

Number of Servings: 10

Recipe submitted by SparkPeople user S.INTHEBIGCITY.

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