Provencal Beef Stew
recipe from The Healthy Beef Cookbook
Total preparation and cooking time 2 to 2 1/4 hours.
Makes 6 servings

2 pounds boneless beef chunk shoulder roast, cut into 1-inch pieces
1/3 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon pepper
4 teaspoons olive oil, divided
1 cup chopped onion
1 tablespoon minced garlic
1 cup dry red wine
3 cups ready-to-serve beef broth
1 can (14-1/2 ounces) diced tomatoes with garlic, undrained
1 tablespoon herbes de Provence
1 pound new potatoes, cut into quarters
2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
1/2 cup nicoise olives, pitted and cut in half
1/4 cup chopped fresh basil
  Grated Parmesan cheese (optional)
Directions:
1. Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture.  Lightly coat beef with remaining flour mixture.
2. Heat 2 teaspoons oil in stockpot over medium heat until hot.  Brown 1/2 of beef; remove from stockpot.  Repeat with remaining 2 teaspoons oil and remaining beef.  Remove beef from stockpot.
3. Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender.  Add wine; increase heat to medium-high.  Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved.  Stir in broth, tomatoes, herbes de Provence and reserved flour mixture.  Return beef to stockpot; bring to a boil.  Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
4. Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender.  Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through.  Serve with cheese, if desired.

Nutrition Information per serving:
358 calories; 11 g fat (3 g saturated fat; 6 g monounsaturated fat); 80 mg cholesterol; 1179 mg sodium; 31 g carbohydrate; 41 g fiber, 30 g protein; 4.4 mg niacin; 0.6 mg vitamin B6; 2.5 mcg vitamin B12; 6.0 mg iron; 28.9 mcg selenium; 7.3 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, and zinc, and a good source of fiber.