This recipe is from Foodland Ontario because good things do grow in Ontario!
For more recipes and ideas on cooking Ontario produce click here.
SLOW-COOKED OVEN-BRAISED BEEF AND CARROTS
In this slow-cooked stew, the carrots are melt-in-your-mouth tender without being mushy.
Serve with cooked barley and a crisp green vegetable. To make the salad you can find local Ontario hot house lettuce and cucumbers. For added colour and nutrient value add either purple or savoy cabbage.
To make this in a a slow cooker see the bottom of the recipe for the instructions.
To watch the segment from BT Toronto click here.
Preparation Time: 20 minutes
Cooking Time: about 4 hours and 20 minutes
1/4 cup (60 mL) (approx) oil – I used a non stick green pan on TV and only needed 2 tbsp in total
1 Ontario Onion, thickly sliced
3 lb (1.5 kg) lean beef short ribs
2 large cloves Ontario Garlic, minced
1/4 cup (60 mL) all-purpose flour or whole wheat
1 tsp (5 mL) paprika
1 tsp (5 mL) dried thyme
½ -1 tsp(2 mL-5 mL) pepper
1 can (28 oz/796 mL) diced tomatoes (undrained) Drained if you are using the slow cooker
5 Ontario Carrots, cut in bite-size pieces
1 bay leaf
2 tbsp (25 mL) chopped fresh parsley
In large skillet, heat 1 tbsp (15 mL) of the oil over medium heat; cook onion for 5 minutes. With slotted spoon, remove to Dutch oven or flameproof casserole.
Meanwhile, cut ribs into pieces and trim off excess fat. In bowl or plastic bag, combine garlic, flour, paprika, thyme, salt if using pepper; add ribs and toss to coat.
Add ribs to skillet to brown in batches, adding more oil as needed and removing browned ribs to Dutch oven.
Sprinkle any flour left in bowl into skillet; cook for 1 minute, stirring. Stir in tomatoes; bring to boil, scraping up any bits from bottom of pan. Add to Dutch oven along with carrots, and bay leaf. Cover tightly and bring to boil. Transfer to 275°F (140°C) oven for 4 hours, stirring occasionally. Discard bay leaf. Taste and add more seasoning if needed. Sprinkle with parsley to serve.
Slow-Cooker Braised Beef and Carrots:
Slice onion thinly and coarsely dice carrots. In sieve over bowl, drain liquid from tomatoes and use for another purpose. Cook onions and brown ribs as directed, transferring both to slow-cooker. Stir in carrots and bay leaf. With drained tomatoes, make sauce in skillet as directed and pour over mixture in slow-cooker; stir to combine well. Cover and cook without stirring, on Low for 10 to 12 hours or on High for 5 to 6 hours or until ribs are tender. Discard bay leaf. Garnish as directed.
PROTEIN: 27 grams
FAT: 17 grams – this was using the entire 1/4 cup oil
CARBOHYDRATES: 18 grams
SOURCE OF FIBRE