BROWN BEEF FOR A STEW

Browned beef adds colour and flavour to stews. Whisk flour with salt; toss with cubed beef to coat. In pan, heat oil and/or butter over medium heat; cook beef in batches, turning to brown all over.

BEEF AND MUSHROOM STEW

In large bowl, whisk together ¼ cup all-purpose flour, ½ tsp salt and ¼ tsp pepper. Add 1.5 kg boneless beef blade

pot roast, cut in 1-inch cubes; toss to coat. In large Dutch oven, heat 2 tsp butter and

1 tsp vegetable oil over medium heat until melted; cook one-third of the beef mixture, stirring, until browned. Transfer to bowl. Repeat with butter, oil and remaining beef mixture. In same pan, melt 2 tbsp butter over medium heat. Cook 1 pkg (227 g)

cremini mushrooms, sliced; 2 ribs celery, diced; and 1 onion, diced, stirring, until softened, about 5 minutes. Add 2 tbsp

tomato paste; cook, stirring, for 2 minutes. Pour in ½ cup dry red wine; cook, stirring and scraping up browned bits, for 2 minutes. Return beef and any accumulated juices to pan. Add 450 g mini white potatoes, scrubbed and quartered; 3 large carrots, cut in 1½-inch pieces; 10 sprigs fresh thyme; 6 sprigs fresh parsley; 2 bay leaves; 3 cups sodium-reduced beef broth; and ½ tsp Worcestershire sauce. Bring to boil, stirring and scraping to loosen any remaining browned bits. Cover and braise in 350°F oven for 45 minutes. Uncover and cook until vegetables are tender and beef offers no resistance when pierced with knife, 30 to 40 minutes. Stir in ¾ cup frozen peas; cook for 5 minutes. Skim fat from surface; discard thyme, parsley and bay leaves. Let stand for 10 minutes before serving. Makes 8 servings.

PER SERVING: about 464 cal, 44 g pro, 21 g total fat (9 g sat. fat), 26 g carb (5 g dietary fibre, 6 g sugar), 123 mg chol, 621 mg sodium, 1,266 mg potassium. % RDI: 8% calcium, 40% iron, 122% vit A, 33% vit C, 23% folate.