Beef Daube Provencal

Marathon training for Salt Lake City starts tomorrow! I’ve enjoyed my post-Marine Corps Marathon respite but I do love following a training plan. It’s a great motivator every time I record my mileage or workout in my training log. Seeing what I’ve accomplished makes me feel strong and like I can accomplish anything. That being said, one of my new year’s resolutions is to keep better records. I totalled up my mileage for 2012 and there was a 3-week stretch in March where I didn’t write a single thing down. I know I ran because it was 4 weeks before the Rock ‘n Roll marathon in New Orleans – of course I was running! Still, without those records, I logged over a thousand miles! Woot!!

For 2013, I only have Salt Lake City on my calendar so far but I’m also shooting for Chicago in October. That one should be awesome! I’m doing something a little different with my training this time. Instead of running 5 days a week, I’m only running 3 days and adding 3 days of interval training with one rest day. I really enjoy running but I also enjoy my gym time and believe that meshing the two will only benefit my running. Strength helps build both endurance and speed and I’d love a sub-4 hour marathon this year. 🙂

Anyway,  I’ve got to eat right to have energy for all my workouts and the food is why you’re really here. What’s on tonight’s menu? Beef Daube Provencal. Daube is a classic Provencal beef stew. The beef is slow-braised in red wine with garlic, herbs, and vegetables. Yum! I love cooking with wine – sometimes I even put wine in the food! Ha! Add some mashed potatoes or roasted fingerling potatoes and a green salad or vegetable, and you have a great, healthy, comforting meal. Bon appetit!

Beef Daube Provencal
Recipe from Cooking Light, March 2011

2 pounds boneless chuck roast, trimmed and cut into chucks
1 tablespoon extra-virgin olive oil
6 garlic cloves, minced
1/2 cup boiling water
1/2 ounce dried porcini mushroom (I don’t do mushrooms so I leave them out – still tastes great!)
3/4 teaspoon salt, divided
Cooking spray
1/2 cup red wine
1/4 cup fat-free, lower-sodium beef broth
1/3 cup pitted nicoise (or kalamata) olives
1/2 teaspoon freshly ground black pepper
2 large carrots, peeled and thinly sliced
1 large onion, peeled and chopped
1 celery stalk, thinly sliced
1 (15-ounce) can whole tomatoes, drained and crushed (I used a 14.5oz can of crushed tomatoes)
1 teaspoon whole black peppercorns
3 flat-leaf parsley sprigs
3 thyme sprigs
1 bay leaf
1 (1-inch) strip orange rind
1 tablespoon water
1 teaspoon cornstarch
1 1/2 tablespoons chopped fresh flat-leaf parsley
1 1/2 teaspoons chopped fresh thyme

1. Combine first 3 ingredients in a large zip top plastic bag. Feel and marinate at room temperature for 30 minutes, turning bag occasionally.

2. Combine 1/2 cup boiling water and mushrooms; cover and let stand 30 minutes. Drain through a sieve over a bowl, reserving mushrooms and 1/4 cup soaking liquid. Chop mushrooms.

3. Heat a large skillet over medium high heat. Sprinkle beef mixture with 1/4 teaspoon salt. Coat pan with cooking spray. Add half of beef mixture to pan; saute 5 minutes, turning to brown on all sides.


Place round beef mixture in a 6 quart slow cooker. Repeat procedure with cooking spray and remaining beef mixture. Add wine and broth to skillet; bring to a boil, scraping pan to loosen browned bits.


Pour wine mixture into slow cooker. Add mushrooms, reserved 1/4 cup soaking liquid, remaining 1 half teaspoon salt, olives, and next 5 ingredients (through tomatoes).


Place peppercorns, parsley sprigs, thyme sprigs, bay leaf, and orange rind on a double layer of cheesecloth. (if you don’t have cheesecloth, a coffee filter will work just fine.)


Gather edges of cheesecloth together; secure with twine. Add cheesecloth bundle to slow cooker.


Cover and cook on low for 6 hours or until beef and vegetables are tender. Discard the cheesecloth bundle.

4. Combine 1 tablespoon water and cornstarch in a small bowl, stirring until smooth. Add cornstarch mixture to slow cooker cook 20 minutes or until slightly thick, stirring occasionally. Sprinkle with chopped parsley and chopped thyme.

Yields 8 servings (serving size: about 3/4 cup)

Calories 360; Fat 22.5g (sat 8g, mono 10.6g, poly 1.1g); Protein 30.2g; Carb 7.8g; Fiber 2.2g; Chol 94mg; Iron 3.5mg; Sodium 516mg; Calc 53mg