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Beef Stew with Flax

  • Preparation time:  10 minutes
  • Cooking time:  1-1/4 hours
  • Yield:  8 servings

Ingredients

  • 2 lbs chuck roast, cubed
  • Salt and pepper, to taste
  • 3 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 cup red wine (optional)
  • 2 cups reduced sodium beef broth
  • 2 bay leaves
  • 1 teaspoon ground thyme
  • 1 ½ pounds red potatoes, cut into 1-inch cubes
  • 1 pound baby carrots
  • 1 cup peas, frozen
  • ¼ cup ground flaxseed

Directions

  1. Preheat oven to 350 F.
  2. In Dutch oven or large roasting pan, over medium-heat, add 2 tablespoons olive oil and seasoned beef. Stir until well browned.  Remove and set aside.
  3. Add remaining olive oil to Dutch oven, add onion, and cook until tender about 5 minutes. Add garlic, cook 1 minute, add wine to deglaze the Dutch oven.
  4. Add remaining ingredients, including chuck roast, except for peas and flaxseed.
  5. Cover pan and place in 350 F. oven. Cook for 1 hour.
  6. Remove from oven, fold in flax and peas, let stand 5 minutes. Remove bay leaves and serve.

Nutritional Information per Serving:

  • Calories- 368
  • Carbohydrates- 23g
  • Calcium- 52 mg
  • Protein- 37g
  • Sodium- 241 mg
  • Fat- 14g
  • Omega-3 Fats- 1068mg
  • Cholesterol- 82mg
  • Fiber- 5g

Recipe used with permission from The Amazing Flax Cookbook, by Jane Reinhardt-Martin

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