Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Apricot | 1 medium (35g) | 17 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Prune | not in our table | 0 |
| Marjoram | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 pounds boneless beef stew meat, cut into 1-1/2-inch cubes
- 5 tablespoons flour, divided
- 1 1/2 teaspoons salt
- 1/2 teaspoon ground black pepper
- 3 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 large onion, chopped
- 4 cups beef broth
- 4 cups sliced vegetables (onions, carrots, celery, green pepper)
- 16 pitted prunes
- 3/4 cup dried apricots
- 1 teaspoon ground marjoram
- 1/2 teaspoon ground allspice
- 6 cups hot cooked rice
- =
Directions
Dredge stew meat in 1/4 cup flour combined with salt and pepper. Brown meat on all sides in oil in Dutch oven or heavy pot. Add garlic and onion; cook 3 minutes longer. Add beef broth, cover, and simmer for 1 hour, or until meat is tender. Add vegetables, prunes, apricots, marjoram and allspice. Cook 15 to 20 minutes or until vegetables and fruits are tender.
Remove meat, vegetables and fruits to serving dish; keep warm.
Thicken liquid for gravy with 1 tablespoon flour. Spoon over stew or serve separately. Serve stew and gravy over mounds of hot rice.