By Mayo Clinic Staff

Dietitian's tip:

All parts of the fennel bulb are edible. Chop and sprinkle the feather-like leaves over the stew for added flavor and garnish.

Number of servings

Serves 6

Ingredients

  1. 3 tablespoons all-purpose (plain) flour
  2. 1 pound boneless lean beef stew meat, trimmed of visible fat and cut into 1 1/2-inch cubes
  3. 2 tablespoons olive oil or canola oil
  4. 1/2 fennel bulb, trimmed and thinly sliced vertically
  5. 3 large shallots, chopped (about 3 tablespoons)
  6. 3/4 teaspoon ground black pepper
  7. 2 fresh thyme sprigs
  8. 1 bay leaf
  9. 3 cups low-sodium vegetable stock or broth
  10. 1/2 cup red wine, optional
  11. 4 large carrots, peeled and cut into 1-inch chunks
  12. 4 large red-skinned or white potatoes, peeled and cut into 1-inch chunks
  13. 18 small boiling onions, about 10 ounces total weight, halved crosswise
  14. 3 portobello mushrooms, brushed clean and cut into 1-inch chunks
  15. 1/3 cup finely chopped fresh flat-leaf (Italian) parsley
  16. 1/2 teaspoon salt

Directions

Place the flour on a plate. Dredge the beef cubes in the flour. In a large, heavy saucepan, heat the oil over medium heat. Add the beef and cook, turning as needed, until browned on all sides, about 5 minutes. Remove the beef from the pan with a slotted spoon and set aside. Add the fennel and shallots to the pan over medium heat and saute until softened and lightly golden, 7 to 8 minutes. Add 1/4 teaspoon of the pepper, the thyme sprigs and the bay leaf. Saute for 1 minute.

Return the beef to the pan and add the vegetable stock and the wine, if using. Bring to a boil, then reduce the heat to low, cover and simmer gently until the meat is tender, 40 to 45 minutes. Add the carrots, potatoes, onions and mushrooms. The liquid will not cover the vegetables completely, but more liquid will accumulate as the mushrooms soften. Simmer gently until the vegetables are tender, about 30 minutes longer. Discard the thyme sprigs and bay leaf. Stir in the parsley, the 1/2 teaspoon salt and the remaining 1/2 teaspoon pepper. Ladle into warmed individual bowls and serve immediately.

Nutritional analysis per serving

Serving size :About 1 cup

  • Total carbohydrate 43 g
  • Dietary fiber 6 g
  • Sodium 733 mg
  • Saturated fat 5 g
  • Total fat 14 g
  • Cholesterol 53 mg
  • Protein 19 g
  • Monounsaturated fat 8 g
  • Calories 374

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Aug. 05, 2011