Instant Stew

18 70 427
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 8
Instant Stew
Health Rating

Ingredients


1 1/3 kg Beef, stewing beef (or chuck roast or short ribs, cut into chunks)
1/2 tsp Salt
1/2 tsp Black pepper
29 gm Rice flour, white (2 tbsp, optional)
2 tbsp Ghee
1/2 small White onion (diced)
2 clove(s) Garlic (minced)
2 tbsp Tomato paste, canned
3/4 cup Red wine (Zinfandel, Merlot, Cabernet Sauvignon)
3 cup Beef broth (stock)
3 medium Carrots (peeled and cut into chunks)
3 parsnip(s) Parsnip (peeled and cut into chunks)
3 medium stalk(s) Celery (cut into chunks)
681 gm Potato (red, golden, etc., cut into chunks)
3 sprig Thyme, fresh (or 1/2 tsp dried)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
1/4 cup Parsley, fresh (about a handful, chopped)

Instructions


Combine the beef, salt, pepper, and rice flour; toss to dust the beef evenly.

Plug in your Instant Pot and press the “Sauté” button. Add the ghee and warm until melted and shimmering, about 3 minutes. Add 1/3 of the beef and sauté until browned, about 6 minutes, then remove the beef and add another 1/3 of the beef. Continue until the rest of the beef has cooked, about 20 minutes total; set the beef aside.

Add the onion and sauté until softened, about 4 minutes, then add the garlic and tomato paste. Sauté until aromatic, about 30 seconds, then add the wine and broth. Bring to a simmer, scraping up any browned bits from the bottom of the pot. Add the beef (and any accumulated juices), carrots, parsnips, celery, potatoes, and thyme.

Cover and set the Instant Pot to “Meat/Stew” (high pressure) for 20 minutes. Once the Instant Pot finishes, wait until it depressurizes, about 15 minutes. You’ll know it’s ready when you can remove the lid easily.

Gently remove the solid ingredients from the pot (the carrots and parsnips will be very tender) and set aside. Set the Instant Pot to “Sauté” again and simmer the sauce until reduced by half, about 10 minutes. Taste and add salt or pepper if needed. Return the solid ingredients to the pot, stir in the chopped parsley, then serve.

** STOVETOP INSTRUCTIONS: In step #2, set the stovetop to medium heat and use a dutch oven. In step #3, only add the beef and thyme. In step #4, cover and simmer on low until the beef is just tender, about 1.5 to 2 hours, then add the vegetables; simmer until the vegetables and meat are tender, another 20 minutes. Proceed to step #5 to finish the recipe.

** Stew beef is fairly lean and sourced from various beef cuts; 20 mins is a pretty standard pressure cooking time for most cuts. You can also use a cut with more connective tissue, like chuck or short ribs; be sure to adjust the pressure cooking time to 25 minutes to make sure it’s tender. If you’re using bone-in meat, throw the bones into the pot after cutting up the meat. Fish them out before serving, and re-use them to make broth as well.

** Instead of celery stalks, consider using celery root (cut into chunks). The texture is similar to potatoes and still imparts a celery flavor. Other root vegetables will work as well, like turnips and rutabaga.

** When making meat dishes, it’s important not to force-depressurize the Instant Pot by turning its valve to “steam”, as it can result in a mealy texture. Just give it time to depressurize on its own.


Nutrition Facts

Per Portion

Calories 427
Calories from fat 133
Calories from saturated fat 60
Total Fat 14.8 g
Saturated Fat 6.7 g
Trans Fat 1.1 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 6.6 g
Cholesterol 100 mg
Sodium 644 mg
Potassium 1283 mg
Total Carbohydrate 28.8 g
Dietary Fiber 3.8 g
Sugars 4.4 g
Protein 41 g

Dietary servings

Per Portion


Meat 2.3
Vegetables 2.3

Energy sources


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