One-Pot Stew with Malbec
These healthy recipes are all created to pair with wine (a 5-ounce glass has anywhere from 110 to 150 calories)—all for 600 calories or fewer.
Every once in a while (like when the temperature drops below 20 degrees for days on end), I crave beef stew—something vegetarian is just not going to cut it. For health and environmental reasons, I buy only grass-fed beef. It’s more expensive, so I buy less and add enough other ingredients—in this casebutternut squashand quinoa—to the stew to make it satisfying. Since this one-pot dinner has a South American feel, try it with an Argentinean Malbec.
Butternut Squash and Quinoa Stew with Beef and Olives
活动:30分钟;总数:2小时
4 Servings
2 tablespoons extra-virgin olive oil
1 pound beef stew meat, preferably grass-fed, cut into 1½ inch pieces, trimmed of excess fat and dried well with paper towels
Salt and freshly ground pepper
1 medium onion, cut into medium dice
2 garlic cloves, minced
1 tablespoon tomato paste
½ teaspoon dried oregano
2 cups water
½ cup quinoa, rinsed
1¼ pounds butternut squash, peeled and cut into ½ inch pieces (about 3 cups)
12 Castelvetrano olives, or other green olives, pitted and torn into pieces
1 tablespoon low-sodium soy sauce, plus more for seasoning
Chopped parsley, for garnish
1. In a large, heavy pot, heat the olive oil until shimmering. Season the beef with salt and pepper, add it to the pot in a single layer and cook over moderately high heat, turning the pieces halfway through, until well browned all over, about 6 minutes. Transfer to a plate.
2. Add the onion and garlic to the pot, season with salt and pepper and cook over moderate heat, stirring, until softened, about 8 minutes. Add the tomato paste and oregano and cook until fragrant, 1 minute. Return the beef and accumulated juices to the pot, add the water and bring to a boil. Cover the pot and simmer the beef over moderately low heat for 1 hour and 10 minutes.
3. Add the quinoa to the stew and stir a few times to make sure it’s covered in liquid, then stir in the squash. Cover and simmer until the squash, quinoa and beef are tender, about 20 minutes. Stir in the olives and soy sauce and cook for 1 minute. Season the stew with more soy sauce, salt and pepper if desired. Transfer to bowls, garnish with parsley and serve.
Make AheadThe stew can be refrigerated for up to 5 days; reheat gently, adding a little more water if needed.
One Serving375大卡,16个通用脂肪,3.2通用坐脂肪,32.8通用碳水化合物,4 gm fiber, 29 gm protein.
Wine:A rich Malbec, such as a2011 Catena.
Kristin Donnelly is a formerFood & Wineeditor and cofounder ofStewart & Claire, an all-natural line of lip balms made in Brooklyn.