Provencal Beef Stew Recipe

2 pounds boneless beef chuck shoulder roast, cut into 1-inch pieces
1/3 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon pepper
4 teaspoons olive oil, divided
1 cup chopped onion
1 tablespoon minced garlic
1 cup dry red wine
3 cups ready-to-serve beef broth
1 (14 1/2 ounce) can diced tomatoes with garlic, undrained
1 tablespoon herbes de Provence
1 pound new potatoes, cut into quarters
2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices
1/2 cup niçoise olives, pitted and cut in half
1/4 cup chopped fresh basil
Grated Parmesan cheese (optional)

1. Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
2. Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
3. Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbes de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
4. Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired. Serves 6.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 358 calories, 11g fat, 30g prot., 31g carbs., 4g fiber, 1179mg sodium.