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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

... When you don't know what you are doing, do it neatly.
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