CHRS: CP437 2   
   MSGID: 1:18/200@fidonet 6691cca2   
   PID: MBSE-BBS 1.1.1 (Linux-x86_64)   
   TZUTC: -0400   
   TID: MBSE-FIDO 1.1.1 (Linux-x86_64)   
   MMMMM----- Recipe via Meal-Master (tm) v8.06   
       
         Title: French Country Beef Stew   
    Categories: Stews, Poultry, Beef, Vegetables, Citrus   
         Yield: 8 Servings   
       
         2 ts Extra-virgin olive oil   
         4 sl Turkey bacon; coarse chopped   
     1 1/2 c  Fine chopped onion   
     1 1/2 c  Diced carrots   
       1/2 c  Diced celery   
         3 c  Beef broth   
         2 c  Dry red wine   
         1 ts Fresh thyme leaves   
              +=OR_-   
       1/2 ts Dried thyme   
         2    Bay leaves   
         2    (2 1/2") strips orange zest   
     3 3/4 lb Sliced beef shank; trimmed *   
              Fresh ground pepper   
       1/2 c  Chopped watercress, or   
              - parsley   
       
     Heat oil in a 4 to 5 quart Dutch oven over medium-high   
     heat. Add bacon and cook, stirring often, until lightly   
     browned, 3 to 5 minutes. Add onions, carrots and celery;   
     cook, stirring often, until the vegetables are softened   
     and lightly browned, 8 to 10 minutes. Add broth, wine,   
     thyme, bay leaves and orange zest. Bring to a boil.   
        
     Rinse beef with cool water to remove any bone bits. Place   
     the beef in a 5 to 6 quart slow cooker and turn heat to   
     high. Carefully pour the hot vegetable mixture over the   
     beef. Put the lid on and cook until the beef is   
     falling-apart tender when prodded with a fork, 6 to 7   
     hours.   
        
     Preheat oven to 350ºF/175ºC. Using a slotted spoon,   
     transfer the cooked beef to a bowl. Lift out the bones.   
     Scoop marrow out and add to the meat, if desired; discard   
     bones. Break the meat into 2" to 3" chunks with a spoon.   
     Cover and keep warm.   
        
     Discard the bay leaves and orange zest from the sauce;   
     skim fat. Pour the sauce into a large skillet. Bring to a   
     boil over high heat. Boil, skimming froth from time to   
     time, for about 20 minutes, to intensify flavors and   
     thicken slightly. Season with pepper. Add the beef and   
     heat through. To serve, ladle the stew into bowls and   
     sprinkle with watercress (or parsley).   
        
     Baked Beef Stew variation:   
        
     Total: 4 1/4 hours   
        
     Preheat oven to 350ºF/175ºC. In Step 1, use only 1 1/2   
     cups broth and 1 1/2 cups red wine. In Step 2, place beef   
     and vegetables in a Dutch oven, cover and bake for 3 to 3   
     1/2 hours. Skim fat. Discard the bay leaves and orange   
     zest. Lift out the bones, scoop marrow and add, if   
     desired; discard the bones. Break the meat into chunks.   
        
     Blend 2 tablespoons cornstarch with 1/4 cup water; stir   
     into the stew. Return the pan to the oven and bake,   
     uncovered, stirring occasionally, until bubbling, 25 to 30   
     minutes.   
        
     * If you cannot find beef shank, substitute cubed stewing   
     beef.   
        
     If preparing ahead of time: Cover and refrigerate for up   
     to 2 days or freeze for up to 3 months. Thaw in the   
     refrigerator, if necessary, and reheat on the stovetop, in   
     a microwave or in the oven.   
        
     Nutritional Facts   
        
     Servings: 8   
        
     Per Serving: Calories 297, Carbohydrates 8g, Cholesterol   
     81mg, Dietary Fiber 1g, Fat 10g, Monounsaturated Fat 4g,   
     Potassium 681mg, Protein 32g, Saturated Fat 3g, Sodium   
     418mg   
        
     Carbohydrate Servings: 1/2   
        
     Exchanges: 1 vegetable, 4 lean meat   
        
     Eating Well - 31 August 2011   
        
     From: http://www.diabeticconnect.com   
        
     Uncle Dirty Dave's Archives   
       
   MMMMM   
      
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