Curried Beef Stew

A green onion paste is sautéed to release its flavor in this Singapore-inspired dish. Serve with basmati rice.

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

• Paste:
• 1/2  cup  chopped green onions
• 3  tablespoons  fresh orange juice
• 2  tablespoons  minced peeled fresh ginger
• 1  tablespoon  Thai chile sauce
• 4  garlic cloves, peeled
• 2  serrano chiles, seeded and finely chopped
• 
  Stew:
• Cooking spray
• 1  pound  beef stew meat
• 1  teaspoon  vegetable oil
• 1  tablespoon  curry powder
• 1  (3-inch) cinnamon stick
• 1  bay leaf
• 3  tablespoons  low-sodium soy sauce
• 1  (14 1/4-ounce) can low-salt beef broth
• 2  cups  (1-inch) cubed peeled sweet potato
• 1 1/2  cups  (1-inch-thick) sliced carrot
• 1  cup  (1-inch-thick) sliced celery
• 1  (8-ounce) package presliced mushrooms
• 1/2  cup  light coconut milk

Preparation

To prepare paste, combine first 6 ingredients in a blender; process until smooth. Spoon into a bowl.

To prepare stew, heat a Dutch oven coated with cooking spray over medium-high heat. Add beef; cook 5 minutes, browning on all sides. Remove from pan.

Reduce heat to low; add oil to pan. Add paste; cook 2 minutes, stirring frequently. Add curry, cinnamon, and bay leaf; cook 30 seconds, stirring constantly. Stir in beef, soy sauce, and broth. Increase heat to medium-high. Bring to a boil; cover, reduce heat, and simmer 1 hour.

Add sweet potato, carrot, celery, and mushrooms. Bring to a boil; cover, reduce heat, and simmer 50 minutes or until beef and vegetables are tender. Remove from heat; stir in coconut milk. Discard cinnamon stick and bay leaf.

Nutritional Information

Calories:

358 (30% from fat)

Fat:

11.8g (sat 4.4g,mono 4.4g,poly 1g)

Protein:

28.5g

Carbohydrate:

34.6g

Fiber:

6.1g

Cholesterol:

71mg

Iron:

5mg

Sodium:

556mg

Calcium:

74mg