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Mediterranean Beef Ragout

Makes: 6 servings
Prep 25 mins Cook 7 hrs to 9 hrs  Low or High 3-1/2 to 4-1/2 hours
Mediterranean Beef Ragout
Ingredients
  • 1 1/2  pounds  beef stew meat, trimmed and cut into 1-inch cubes
  • 1  tablespoon  olive oil
  • 2  medium onions, cut into wedges
  • 3  medium carrots, cut into 1/2-inch slices
  • 1 14 1/2 ounce can  diced tomatoes, undrained
  • 1/2  cup  beef broth
  • 2  cloves garlic, minced
  • 1 1/2  teaspoons  dried thyme, crushed
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  black pepper
  • 1  medium zucchini, halved lengthwise and cut into 1/4-inch slices
  • 6  ounces  fresh green beans, cut into 2-inch pieces (1-3/4 cups)
  •  Hot cooked whole wheat couscous or brown rice (optional)
  • 1  recipe Gremolata (see recipe below)
Directions

1. In a large skillet brown meat, half at a time, in hot oil. Drain off fat. Transfer meat to a 3-1/2- or 4-quart slow cooker. Add onions and carrots. In a bowl stir together the undrained tomatoes, broth, garlic, thyme, salt, and pepper. Pour over meat and vegetables.

2. Cover and cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3-1/2 to 4-1/2 hours.

3. If using low-heat setting, turn to high-heat setting. Stir in zucchini and green beans. Cover and cook for 30 minutes more. If desired, serve over hot couscous. Top each serving with Gremolata. Makes 6 servings.

Gremolata
Ingredients
  • 1/4  cup  snipped fresh parsley
  • 1  tablespoon  finely shredded lemon peel
  • 2  cloves garlic, minced
Directions

1. Stir together parsley, lemon peel, and garlic.

Nutrition Facts (Mediterranean Beef Ragout)
  • Servings Per Recipe 6,
  • cal. (kcal) 221,
  • Fat, total (g) 7,
  • chol. (mg) 67,
  • sat. fat (g) 2,
  • carb. (g) 13,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 3,
  • sugar (g) 6,
  • pro. (g) 26,
  • vit. A (IU) 7872,
  • vit. C (mg) 22,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 5,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 28,
  • Cobalamin (Vit. B12) (g) 3,
  • sodium (mg) 369,
  • Potassium (mg) 695,
  • calcium (mg) 71,
  • iron (mg) 4,
  • Percent Daily Values are based on a 2,000 calorie diet

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