RECIPE
This comforting stew teams beef with spinach, an efficient pairing because the iron in the beef enhances your body's ability to absorb the iron in the spinach. Serve it over plain Chinese noodles or all by itself with some crusty French bread--it's delicious either way.Yield
6 servings (serving size: 1 1/3 cups)
Ingredients
4 teaspoons vegetable oil, divided
1 1/2 pounds beef stew meat, cut into 1-inch pieces
1/2 cup chopped green onions
2 tablespoons minced peeled fresh ginger
1 teaspoon aniseed, crushed
4 garlic cloves, minced
1 (14 1/4-ounce) can low-salt beef broth
2 3/4 cups water
1/4 cup low-sodium soy sauce
1 tablespoon brown sugar
3 tablespoons dry sherry
2 to 3 teaspoons chile paste with garlic2 (3-inch) cinnamon sticks
2 cups (1-inch) cubed peeled turnips (about 3/4 pound)
1 1/2 cups baby carrots
1 tablespoon water
2 teaspoons cornstarch
8 cups fresh spinach (about 1/2 pound)
Preparation
Heat 2 teaspoons vegetable oil in a Dutch oven over medium-high heat; add half of beef, browning on all sides. Remove from pan. Repeat the procedure with remaining oil and beef. Add onions, ginger, aniseed, and garlic to pan; sauté 30 seconds. Stir in broth, scraping pan to loosen browned bits. Return beef to pan. Add 2 3/4 cups water and next 5 ingredients (2 3/4 cups water through cinnamon sticks), and bring to a boil. Cover, reduce heat, and simmer 1 hour.
Add the turnips and carrots; simmer for 45 minutes or until tender. Combine 1 tablespoon water and cornstarch; add to beef mixture. Bring to a boil; cook for 1 minute, stirring frequently. Add spinach; cover and cook for 3 minutes or until wilted. Discard the cinnamon sticks.
Nutritional Information
Calories:359 (30% from fat)
Fat:11.9g (sat 3.4g,mono 5.5g,poly 1.5g)
Protein:26.4g
Carbohydrate:35.8g
Fiber:4.5g
Cholesterol:71mg
Iron:4.8mg
Sodium:536mg
Calcium:88mg
Chinese cooking@home
by cooking lover
