Rosemary Beef Stew




1 Tbsp whole-grain oat flour

1/8 tsp sea salt

      Freshly ground black pepper to taste

1 lb trimmed London broil (top round roast), cut into ¾-inch cubes

1½ tsp extra virgin olive oil, divided

1 small onion, cut into chunks (about 1 ¾ cups)

5 medium garlic cloves, sliced as thinly as possible

2 cups lower-sodium beef broth

1 cup low-sodium beef broth, plus ½ cup if needed

1 sprig rosemary

2 medium carrots (about ¾ lb), peeled and cut into ½-inch rounds (about 2¼ cups)

1 lb peeled light sweet potatoes, cut into 1-inch chunks (about 3½ cups)

½ lb, 1-inch asparagus pieces (about 2 cups)





In a medium bowl, sprinkle the flour, salt and pepper over the beef. Toss until beef is evenly coated.


Preheat a large nonstick stockpot over medium-high heat. Add 1 tsp of the oil, then add the beef. Sear the beef on all sides, for about 1 minute per side. Turn the heat to medium and add the remaining ½ tsp of oil, the onion and the garlic. Cook for about 5 minutes, stirring occasionally with a wooden spoon and scraping any brown bits from the bottom of the pan, until the onions are tender. Add the broths, rosemary and carrots. Bring to a boil, then turn the heat to medium-low and cover the post (the broth should be boiling slightly). Cook for 45 minutes.


Add potatoes. If needed, add the remaining ½ cup of low-sodium broth to cover the potatoes. Continue cooking, covered, for 30 to 45 minutes, until the potatoes are tender and the meat comes apart with a fork.


Meanwhile, a few minutes before the stew is finished, fill a small stockpot half full with water and heat over medium-high heat until boiling. Add asparagus and boil for 1 to 3 minutes, until tender but crisp.


Season the stew with additional black pepper, if desired. Portion about 1½ cups of stew per bowl, adding about ½ cup asparagus to each if you plan to enjoy it immediately. Otherwise, refrigerate the stew and the asparagus separately, adding asparagus just before serving.