It has long been known that red wine, in moderation, is beneficial to your health. The alcohol and antioxidants in red wine may help prevent coronary artery disease, the condition that leads to heart attacks. Additionally, resveratrol, a natural phenol, may be a key ingredient in red wine that helps prevent damage to blood vessels, reduces “the bad cholesterol” (aka, low-density lipoprotein (LDL)) and prevents blood clots.
Inspired by California Wine Month, Paulette Lambert, Director of Nutrition, R.D., CDE for California Health & Longevity Institute shares her favorite heart-healthy and delicious Grass-Fed Beef in Red Wine Sauce recipe. A modern version of beef stew made healthier by adding more vegetables and less red meat. The addition of using a full bottle of red wine is what makes the sauce decadently rich and soul-satisfying without adding calories (as the alcohol cooks off)!
GRASS-FED BEEF IN RED WINE SAUCE
1 Tbsp. olive oil
2 lbs. organic, grass-fed beef flatiron steak, trimmed and cut into 1 inch chunks
Freshly ground black pepper
1 cup finely chopped onion
1 Tbsp. finely chopped garlic
1 Tbsp. flour
One 750-milliliter bottle dry red wine
2 bay leaves
1 thyme sprig 1 Tbsp. no Trans fat margarine
4 slices no nitrate turkey bacon,
15 pearl or small cipollini onions, peeled
15 cremini mushrooms
15 baby carrots, peeled
Chopped fresh parsley, for garnish
- Preheat the oven to 350° F.
- In a large Dutch oven, add1 tablespoon of the olive oil. Arrange the meat in the pan in a single layer and season with salt and pepper. Cook over moderately high heat, turning occasionally, until browned on all sides, 8 minutes.
- Add the chopped onion and garlic and cook over moderate heat, stirring occasionally, until the onion is softened, 5 minutes. Add the flour and stir to coat the meat with it.
- Add the wine, bay leaves and thyme, season with salt and pepper and bring to a boil, stirring to dissolve any brown bits stuck to the bottom of the pot.
- Cover the pot and transfer it to the oven. Cook the stew for hour until the meat is very tender and the sauce is flavorful.
- Microwave the turkey bacon until crisp and then crumble. Set aside
- In sauté pan melt 1 Tbsp. no Trans fat margarine, add pearl onions, mushrooms and carrots, ¼ cup of water, salt and pepper. Bring to a boil, cover and simmer until almost all of the water has evaporated, about 7-8 minutes. Uncover and cook over high heat, tossing, until the vegetables are tender and nicely browned, about 2 minutes.
- To serve, stir in crumbled bacon and vegetables into the stew. Top with a little chopped parsley and serve.
Calories per serving: 395
Calorie equivalent: 5 oz. protein, 1 vegetable serving, 1 fat
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