Beef Fricassee with Shallots, Fennel and Madeira
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INGREDIENTS 1/4 cup all purpose flour 1/2 teaspoon salt 1/4 teaspoon black pepper 1 pound beef tips 1 tablespoon olive oil 2 cups coarsely chopped fennel bulb 3/4 cup diced shallot 1 cup cubed red bell pepper 1 cup Madeira or dry sherry 3 cups (2-inch) pieces torn escarole (about 12 large leaves) 2 tablespoons stone-ground mustard 1 teaspoon dried thyme 6 cups cubed peeled baking potato 1/3 cup fat free milk 1/2 teaspoon salt Combine first 3 ingredients in a shallow bowl; dredge beef in flour mixture. Heat oil in a large Dutch oven over medium heat. Add beef, fennel, shallot, and garlic; sauté 5 minutes or until meat is browned. Stir in bell pepper and Madeira; scrape pan to loosen browned bits. Add escarole, mustard, and thyme; cover, reduce heat, and simmer 1 hour, stirring occasionally. While beef simmers, place potato in a saucepan; cover with water, and bring to a boil. Reduce heat, and simmer 20 minutes. Drain. Return potato to saucepan. Add milk and 1/2 teaspoon salt, and beat at medium speed of a mixer until smooth. Serve beef mixture over mashed potatoes or as a side. Makes 5 servings Serving size - 1 cup beef mixture and 1 cup potatoes. Nutrition Facts Per Serving CALORIES - 397 (19% from fat) FAT - 8.3g (sat 2.2g, mono4.2g, poly 0.7g) PROTEIN - 26.8g CARB - 54.6g FIBER - 4.2g CHOL - 56mg SODIUM - 637mg CALC - 121mg