March 24, 2022
Mediterranean Beef Stew
Mediterranean Beef Stew
INGREDIENTS
- 1 kg (2.2 lbs) stewing beef (See note 1)
- 1 tsp sea salt
- 1/2 tsp freshly ground black pepper
- 3 tbsp olive oil (See note 2 and 3)
- 1 large brown/yellow onion – cut into small cubes
- 4 cloves garlic – roughly chopped
- 800 g (28 ounces) crushed tinned tomatoes
- 1 cup (250 ml) beef stock (See note 4)
- 3 tsp fresh rosemary – finely chopped finely chopped
- 1/4 tsp chilli flakes – optional
- 2 large zucchini/courgette cut into slices 1 cm (1/3″) wide
- 2 large red capsicum/bell peppers cut into 2 ½ cm (1”) squares
- 1/2 cup Kalamata olives – pitted
- 3 tbsp fresh parsley – roughly chopped divided
- sea salt and black pepper to taste
METHOD
- Cut your meat into cut into 3 ½ cm (1 ¼ " cubes) or buy pre-cut meat.
- Pat the cubed meat dry with paper towels. This will help the meat to form a nice brown crust when seared.
- Sprinkle the beef with salt and pepper.
- Heat 2 tablespoons of oil, over high heat, in a large, heavy-based Dutch Oven or saucepan with a tight-fitting lid. The oil should not smoke. You will notice that the oil is hot and ready to use when it begins to shimmer.
- Add 1/3 of the beef to the pan. Brown the meat for several minutes on all sides. See Note 5.
- Remove the meat to a plate and set it aside. Repeat with the remaining beef, adding more oil if necessary.
- Turn the heat down to low. Add a little extra oil if necessary.
- Add the onion and cook for about 2 minutes, stirring occasionally, then add the garlic and cook a further minute and stir again to ensure the garlic doesn’t burn.
- Return the cooked beef, including any juices, to the pan.
- Add the tomatoes, beef stock, rosemary and chilli flakes (if using). Stir well.
- Bring to a simmer, cover the pan and cook for 1 ½ – 2 hours or until the meat is almost at perfect tenderness. Stir occasionally.
- Add the zucchini and capsicum, stir well and cover again. Cook for 30 minutes. Stir halfway through and add a little more water if necessary.
- Add the olives and 2 tablespoons of parsley. See Note 6.
- Check the seasoning, adding additional salt, pepper or chilli flakes to taste.
- Turn into a serving dish or serve, family-style, at the table in the pan in which it was cooked.
- Add some extra parsley just before serving.
- Serve with rice, mashed potato, crusty bread or buttered noodles. See Note 7
NOTES
- For long, slow cooking, choose a cut such as chuck steak or boneless shin/shank/gravy beef. Lean meats do not suit this method of cookery; they will become tough and dry.
- Start cooking the beef with 2 tablespoons of oil and add extra if you need it to finish cooking the beef or when adding the onion.
- The Australian tablespoon is 20 ml or 4 teaspoons. In many countries, the tablespoon is 15 ml or 3 teaspoons. Please adjust the recipe accordingly if necessary.
- You can use homemade or good quality beef stock. If you don’t have beef stock, you can use chicken stock. The flavour will not be quite as robust but your dish will not taste like chicken.
- It is important to not “play” with the meat. If you try to turn it too soon it will stick to the pan. It will turn easily when it has formed a brown crust. This is an exercise which requires patience. If moved too much, the meat will release its juices and steam rather than fry. Browning the beef gives the meat an appetizing colour and adds tremendous depth of flavour.
- To obtain maximum flavour and freshness of the parsley, add it at the end of cooking.
- For buttered noodles, boil the pasta of your choice until it is al dente, toss in a bowl with some butter, salt, pepper and chopped parsley.
- Please note, the nutritional information is based on this dish serving six people. It does not include what the dish is served with. The nutritional information is an estimate only.
Sheet Pan Smoky Sweet Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 2 cups Mini Potatoes (halved) 1 1/2 tbsps Extra Virgin Olive Oil(divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 1/2 tsp Smoked Paprika 1/4 tsp Cumin 1 tsp Raw Honey 1 tbsp Parsley (finely chopped) METHOD Preheat the oven to 425oF (220oC). Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes. Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands. Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide onto plates and garnish with parsley. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of potatoes and one salmon fillet. More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend. Additional Toppings: Top with a squeeze of lemon juice. Nutrition Facts Amount per serving 441 calories 18g fat 30g carbs 3g fiber 4g sugar 41g protein 87mg cholesterol 144mg sodium 2mg iron
Baja Fish Stew 3 servings | 30 minutes INGREDIENTS 2 Cod Fillet (cut into strips) 12 ozs Shrimp (large, peeled, deveined) 6 Garlic (clove, minced, divided) 1 Red Hot Chili Pepper (chopped finely) Sea Salt & Black Pepper (to taste) 2 tbsps Extra Virgin Olive Oil 6 stalks Green Onion (thinly sliced) 1 Green Bell Pepper (medium, sliced) 2 cups Chicken Broth 3 cups Diced Tomatoes (from the can, with the juices) 1/3 cup Lime Juice 1/2 cup Cilantro (chopped) METHOD In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside. Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning. Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes. Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro. Divide into bowls and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately 2 1/3 cups. More Flavor: Add coconut milk. Filet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts Amount per serving 400 calories 11g fat 18g carbs 4g fiber 10g sugar 55g protein 252mg cholesterol 884mg sodium 3mg iron
Miso Five Spice Turkey Breast with Cabbage 3 servings | 1 hour 15 minutes INGREDIENTS 2 tbsps Miso Paste 2 tbsps Extra Virgin Olive Oil 1 tsp Chinese Five Spice 1 Garlic (clove, small, minced) 1 lb Turkey Breast (boneless, skinless) 3 cups Purple Cabbage (sliced into thin steaks) 2 tbsps Slivered Almonds 1 tbsp Star Anise (optional, for garnish) METHOD Preheat the oven to 325oF (160oC). Line a baking sheet with parchment paper. Mix the miso paste, oil, five spice, and garlic together. Pat the turkey dry and spread 3/4 of the miso mixture all over the top. Spread the remaining miso mixture on the cabbage. Place the cabbage on the baking sheet in a single layer and place the turkey breast on top of the cabbage. Cook for 60 minutes or until the turkey reaches an internal temperature of 330oF (165oC). Let the turkey rest for five to ten minutes before slicing. Garnish with the almonds and star anise and serve with the cabbage. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/3 cups of turkey and one cup of cabbage. Additional Toppings: Chopped cilantro. Nutrition Facts Amount per serving 343 calories 17g fat 12g carbs 4g fiber 5g sugar 40g protein 80mg cholesterol 690mg sodium 3mg iron