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Pot-au-feu
(French beef stew) |
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| I n g r e d i e n t s |
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1 1/2 lb (750 g) lean stewing beef, cubed |
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4 carrots, peeled and cut into large chunks |
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2 small turnips, peeled and cut into large chunks |
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2 leeks, halved, washed and sliced |
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1 stalk celery, chopped |
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1 onion, peeled |
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6 cloves garlic |
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1 bouquet garni (parsley, thyme and bay leaves) |
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1 lb (500 g) small potatoes (peeled if desired) |
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1/2 tsp (2 mL) each salt and pepper |
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| Serves - 6 |
| Preparation - 60
min |
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• Place the meat in the NutriCook® pan and add
enough water just to cover. Do not put the lid on.
• Bring to the boil; reduce the heat and simmer
for 30 minutes, skimming the foam from the surface
often.
• Use a slotted spoon to remove the meat. Reserve
3 cups (750 mL) of the cooking liquid in NutriCook®
pan.
• Place the meat along with the carrots, turnips,
leeks and celery in the steaming basket. Push the
cloves into the onion. Add the onion and bouquet
garni to the steamer basket.
• Place the steaming basket in the pan. Close the
NutriCook®.
• Meanwhile, cook the potatoes in boiling, salted
water until fork tender. |
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• At the end of the soft steam phase time, open
the NutriCook® and remove the basket. Discard the
onion and bouquet garni.
• Transfer the meat and vegetables to a serving
dish with the potatoes. Season with salt and pepper
(adjust seasonings to taste). |
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| N u t r i t i o n V a l u e s P e r S e r v i n g |
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Fat: 10 g – Sat fat: 4 g – Cholesterol: 72 mg
– Sodium: 330 mg Carbohydrates: 25 g – Fibre: 5
g – Sugars: 7 g – Proteins: 29 g |
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| H e a l t h y E a t i n g T i p |
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Beef is a source of iron. Iron is an essential
mineral that helps to build blood cells, which
carry oxygen from the lungs to all parts of the
body.
A bouquet garni is a bundle of fresh herbs tied
with kitchen twine. The bundle flavours the dish
while cooking, but is removed before serving.
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