On this episode of Recipe Rehab we meet the Cortes family and their favorite Puerto Rican beef stew recipe. It’s got over 1000 calories and a mountain of salt! Our two chefs battle it out to see who can rehab that recipe to make it more nutritious and just as delicious!
CHEF KEONI’S RECIPE: HEARTY BEEF STEW
Cook time 45 minutes
Prep time 15 minutes
2.5 lbs. beef sirloin tip, all fat cap removed, diced ¾-1 inch, pat dry on paper towel
Canola oil pan spray
1 lb. baby carrots
1 lb. yellow onions, diced ¾-inch
6 oz. fresh shiitake mushrooms, stems removed and quartered
1 cup dry white wine (sauvignon blanc, pinot grigio)
6 celery stalks, cut into ¾-inch pieces
6 cloves garlic, minced
3 oz. tomato paste
2 teaspoons fresh thyme leaves, minced (1 teaspoon dried)
2 bay leaves
1 teaspoon ground black pepper
5 cups no salt added beef broth (Campbell’s), room temperature
1/3 cup all purpose flour
1 teaspoon fresh lemon juice
1 lb. cauliflower, cut into florets
8 oz. fat free sour cream
8 pinches fleur de sel
In a 2-quart mixing bowl, add the flour and gradually mix in the room temperature beef broth. Mix until all the lumps are gone and reserve.
In a large pot, bring 4 quarts of water to a simmer for the cauliflower to later cook in.
Spray another large pot or Dutch oven (6-quart) with cooking oil and place on medium high heat. When the pot is heated, in 3 batches, evenly brown the beef, adding more spray for each batch. Make sure the beef is patted dry to make browning easier. Do not overcrowd the pot; you should be able to see the bottom of the pot.
While caramelizing the beef, in a non stick 10-inch pan on medium high heat, spray with cooking spray for 1 second and add the onions to the pan. Caramelize the onions, remove them from the pan and reserve. Add the carrots to the same pan, caramelize them, and reserve.
Once the beef is browned, use the same pot and add in the mushrooms and cook for 1 minute. Add in the wine and cook until reduced by half, about 3 minutes.
When the wine is reduced, add in the beef, the caramelized onions and carrots, celery, garlic, tomato paste, thyme leaves, bay leaves and ground pepper. By browning the beef and caramelizing the onions and carrots, you will add lots of flavor.
Add the flour and beef stock mixture to the beef and vegetable mixture in the pot.
Bring everything to a simmer and reduce to low heat (very lazy bubble) and cook for 45 minutes, or up to 2 hours if time permits. The longer the stew simmers the more tender the beef will become. This stew is even better the next day. While the stew is simmering, occasionally check it and skim the top of any extra fat or impurities. Once the stew has cooked, stir in the fresh lemon juice.
While the stew is simmering, place the cauliflower florets in the pot with the simmering water and cook for 8 minutes or until the cauliflower is tender. Drain and reserve warm.
Place 8 even portions of cauliflower into entrée bowls, evenly portion the stew over the cauliflower. Place a dollop of fat free sour cream over each bowl of stew and lightly sprinkle with a small pinch of fleur de sel over the sour cream. Serve and enjoy.