Ginger Beef and Sweet Potato Stew
Cozy up with a bowl of beef stew bursting with flavour. We’re spicing things up with sweet potatoes, ginger, spinach and a nutty peanut butter twist. This stew has some heat and is delicious alone or served over rice.
- Prep time: 20 minutes
- Cooking time: 8 minutes
- Oven time: 3 to 3½ hours
- Makes: 6 servings
|4 beef short ribs, about 2 lbs (1 kg)|
|Salt and pepper|
|1 tbsp (15 mL) peanut or vegetable oil|
|1 onion, coarsely chopped|
|2 tbsp (30 mL) finely chopped ginger|
|2 garlic cloves, thinly sliced|
|3 cups (750 mL) chicken broth, preferably unsalted/low sodium|
|1 can (398 mL) diced tomatoes|
|2 sprigs fresh thyme|
|1 bay leaf|
|⅓ cup (75 mL) peanut butter, smooth or crunchy|
|1 small scotch bonnet pepper, cut in half|
|1 large sweet potato, cut into large bite-sized pieces|
|2 cups (500 mL) tightly packed baby spinach leaves|
|¼ cup (60 mL) coarsely chopped cilantro|
Preheat oven to 325°F (160°C). Trim any excess beef fat from ribs. Generously season all sides of beef with salt and pepper. Heat oil in a large, deep, oven-safe skillet set over medium-high heat. Add beef and brown on all sides, about 8 minutes. Remove to a bowl. Drain all but about 1 tbsp (15 mL) fat from the skillet.
Reduce heat to medium. Add onion to skillet, stirring continuously for 2 minutes. Add ginger and garlic; cook 1 minute. Add chicken broth, tomatoes, thyme and bay leaf. Bring to a boil. Return meat and any juices to skillet. Simmer, then cover and place in oven for 2 hours.
Remove skillet from oven. Stir in peanut butter and scotch bonnet halves. Cover and return to oven for 30 minutes. Remove from oven. Meat should be very tender; if not, cover and return to oven for 30 more minutes. For less spice, remove scotch bonnet pepper halves now.
Stir in sweet potatoes. Cover and return to oven for 30 minutes. Remove from oven and stir in spinach until wilted. Serve sprinkled with cilantro and peanuts.
Per serving: 450 calories, 26 g fat (6 g saturated fat, 0.5 g trans fat), 75 mg cholesterol, 390 mg sodium, 25 g carbohydrate, 6 g fibre, 8 g sugars, 32 g protein