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Ingredientes
- 2 Tbsp. Vegetable oil
- 1/2 c. Onion, minced
- 1/2 lb Mushrooms, quartered
- 2 x Cloves garlic, minced
- 1/3 c. Unsifted flour
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 2 lb Beef round, cut in 1/2" cubes
- 1 can Beef broth
- 1/2 c. Orange juice
- 2 Tbsp. Tarragon vinegar
- 1 tsp Orange rind, grated
- 1 tsp Worcestershire sauce
- 3/4 c. Whole-wheat flour
- 3/4 c. Unsifed
- 1 Tbsp. Baking pwdr
- 1/4 c. Fresh parsley, minced
- 1 tsp Dry tarragon
- 1/4 tsp Dry thyme
- 1/4 tsp Salt
- 1/4 tsp Fresh grnd black pepper
- 1/4 c. Butter, cut up
- 1/2 c. Water
- 1 Tbsp. Oats, rolled (raw)
- 1 tsp Sesame seeds
Direcciones
- Prepare Beef Stew: Heat oven to 350 F. In large skillet, heat 1 tbs. oil.
- Add in onion, mushrooms, and garlic. Saute/fry, stirring, until onion & mushrooms are golden brown. Remove to shallow 1 1/2-qt casserole.
- In plastic bag, combine 1/4 c. flour, the salt & grnd pepper. Toss beef cubes in flour mix. Add in remaining oil, beef cubes, half at a time, to skillet. Saute/fry til beef is browned on all sides. Remove beef cubes to casserole as they are browned; toss with onion mushrooms.
- In small bowl, with wire whisk, beat broth, orange juice, tarragon vinegar, orange rind, Worcestershire sauce and the remaining flour til smooth; add in to skillet. Cook, stirring, til mix thickens slightly; stir into mix in casserole.
- Cover casserole tightly with lid or possibly aluminum foil. Bake 1 1/2 hrs or possibly til meat is tender.
- Meanwhile, prepare Whole-Wheat Crust: In medium-size bowl, combine flours, baking pwdr, parsley, tarragon, thyme, salt, cracked pepper. With pastry blender, cut in butter til mix resembles coarse crumbs. With fork, stir in water, 1 Tbsp. at a time, just til dough holds together when pressed lightly into a ball.
- Between wheets of waxed paper, roll out crust to fit top of casserole. When beef is tender, uncover casserole and place crust on top of meat mix.
- Sprinkle oats and sesame seeds over top.
- Bake 20 to 25 min longer or possibly till crust is golden. Serve from casserole.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 330g | |
| Recipe makes 6 servings | |
| Calories 486 | |
| Calories from Fat 320 | 66% |
| Total Fat 35.86g | 45% |
| Saturated Fat 14.57g | 58% |
| Trans Fat 0.12g | |
| Cholesterol 108mg | 36% |
| Sodium 1206mg | 50% |
| Potassium 674mg | 19% |
| Total Carbs 11.85g | 3% |
| Dietary Fiber 1.2g | 4% |
| Sugars 3.04g | 2% |
| Protein 28.43g | 45% |
