Choose an outside or inside round oven roast or shoulder pot roast. Starting with one piece of meat rather than precut stewing beef means that all the chunks will be similar in size and texture and will require the same cooking time.
- Portion size 8 servings
Ingredients
Method
Trim roast and cut into 1-inch (2.5 cm) cubes. In large bowl, toss together beef, salt and pepper. In large Dutch oven, heat oil over medium-high heat; brown beef in batches. Transfer to plate.
Drain any fat from pan and reduce heat to medium; cook onion and garlic, stirring occasionally, until onion is softened, about 5 minutes. Add allspice; cook, stirring, for 1 minute. Whisk in beef stock, tomato paste and bay leaf; bring to boil. Return beef and any accumulated juices to pan.
Cover and simmer until beef is tender, 2 to 2-1/2 hours. (Make-ahead: Let cool for 30 minutes; refrigerate in shallow airtight container until cold. Refrigerate for up to 1 day or freeze for up to 2 weeks and thaw in refrigerator for 48 hours. Reheat.)
Meanwhile, in pot of boiling salted water, cook beans until tender-crisp, 5 to 7 minutes; drain and rinse in cold water. Drain; cut in half diagonally.
Add beans to pan; simmer, uncovered and stirring occasionally, for 5 minutes. Discard bay leaf.
Nutritional facts <b>Per each of 8 servings:</b>about
- Sodium 510 mg
- Protein 28 g
- Calories 262.0
- Total fat 13 g
- Cholesterol 54 mg
- Saturated fat 3 g
- Total carbohydrate 9 g
%RDI
- Iron 24.0
- Folate 13.0
- Calcium 4.0
- Vitamin A 7.0
- Vitamin C 22.0
