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Recipes

Stout-braised beef stew with steel-cut oat risotto & Emerald Island greens

Cityline | posted Saturday, Mar 7th, 2015

stoutrisotto-featured

Stout-braised beef stew

Prep time: 15 minutes
Total time: 3 hours

Ingredients:

  • 1.5 kg boneless beef blade or chuck roast, trimmed and cut into 1 1/2-in. cubes
  • 1/4 cup all-purpose flour, divided
  • 1 tsp salt
  • 3 tbsp canola oil, divided
  • 1 medium onion, chopped
  • 2 carrots, cut into 1-in. pieces
  • 3 celery stalks, cut into 1-in. pieces
  • 2 440-mL cans dark stout, preferably Guinness or Murphy’s
  • 3 bay leaves

Method:

Toss beef with 3 tbsp of flour and salt in a large bowl until coated.

Heat a large pot over medium. Add 1 tbsp canola oil, then half of beef. Cook, turning meat occasionally until brown on all sides, 3 to 5 minutes. Transfer to a plate. Add another 1 tbsp oil and repeat with remaining beef.

Add remaining 1 tbsp oil, then onion, carrot, celery and remaining 1 tbsp flour to pot. Season with fresh pepper. Cook until onion starts to soften for 3 minutes. Pour in stout. Using a wooden spoon, scrape up and stir in any brown bits from pot bottom. Return beef and any juices to pot. Add bay leaves. Boil for 2 minutes, then reduce heat to medium-low. Simmer, uncovered, until liquid has reduced slightly. This will take about 30 minutes. Cover and reduce heat to low. Continue simmering until meat is tender, for about 2 hours and 15 minutes.

Serves 4 | Per serving 641 calories, 69 g protein, 16 g carbs, 32 g fat, 2 g fibre, 858 mg sodium. Excellent source of vitamin A.

Steel-cut-oat risotto

Consider this an easier, nuttier version of rice-based risotto. The oats maintain a slight chewiness even when fully cooked. We used store-bought beef broth; if you use homemade, season the risotto generously with salt.

Prep time: 10 minutes
Total time: 40 minutes

Ingredients:

  • 1 1/2 cups steel-cut oats
  • 3/4 cup white wine
  • 900-mL carton beef broth
  • 1 cup water
  • 2 tbsp butter

Method:

Heat a medium saucepan over medium. Add oats and cook, stirring often, until lightly toasted for 2 minutes. Add wine and stir until liquid is gone, this will take 2 minutes.

Add broth and water. Boil, then reduce heat to medium-low. For 20 minutes, simmer, partially covered, until most of the liquid has been absorbed.

Remove lid and continue cooking, stirring constantly, until liquid is completely absorbed and oats are tender, 5 to 7 minutes. Stir in butter. Serve immediately.

Serves 4 | Per serving 217 calories, 7 g protein, 27 g carbs, 8 g fat, 3 g fibre, 827 mg sodium.

 

Emerald Island greens

Lacinato kale is also called black, dino or Tuscan kale. Its leaves are smaller and more delicate than regular curly kale’s. Either type works for this recipe.

Prep time: 10 minutes
Total time: 20 minutes

Ingredients:

  • 2 bunches lacinato kale (about 700 g)
  • 1/3 cup butter
  • 1 garlic clove, thinly sliced
  • 1/4 tsp salt

Method:

Boil a large pot of water. Cut tough stems away from kale leaves with a paring knife and discard. Add kale to boiling water. Boil until kale is tender, 3 to 5 minutes. Drain, then rinse well with cold running water. Pat dry.

Melt butter in an extra-large frying pan over medium. Add garlic and cook for 3 minutes. Add reserved kale. Cook until warmed through, 1 to 2 minutes.

Serves 4 | Per serving 196 calories, 3 g protein, 9 g carbs, 18 g fat, 2 g fibre, 302 mg sodium.

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