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Caribbean Beef Stew

Caribbean Beef Stew
Total Time:
about 1 1/2 hours
Active Time:
20 minutes


1 (16-oz) bag frozen yuca, thawed
1 1/2 lb beef for stew
1 teaspoon kosher salt
1/2 teaspoon pepper
1/4 cup flour
Large zip-top bag
3 tablespoons coconut (or vegetable) oil
1 tablespoon garlic, finely chopped
1 teaspoon freshly grated ginger
2 cups dry white wine
3 cups unsalted beef stock (or broth)
1 large sweet potato, chopped


  1. Set yuca out to thaw (up to 1 hour). Preheat large stockpot on medium-high 2–3 minutes. Place beef, flour, salt, and pepper in bag; seal tightly and shake to coat beef. Place oil in pot, then add beef, reserving any flour left in bag; cook 3–4 minutes, turning often, or until brown on all sides. Meanwhile, chop garlic. Remove beef from pan; set aside.
  2. Add garlic and ginger to same pot; cook 2–3 minutes or until garlic is fragrant. Add wine; simmer 3–4 minutes or until reduced by about one-half.
  3. Return beef to pot and stir in remaining flour; cook and stir 1–2 minutes or until sauce thickens. Reduce heat to low; add stock, then cover and simmer 45 minutes. About 30 minutes into cook time, remove fibrous core from yuca and discard; chop yuca into bite-size pieces. Peel sweet potato and chop into bite-size pieces.
  4. Add both vegetables to stew; cook 15–20 more minutes or until beef and vegetables are tender when pierced with a fork. Serve.

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Nutritional Information

CALORIES (per 1/6 recipe) 530kcal; FAT 16.00g; SAT FAT 9.00g; TRANS FAT 0.00g; CHOL 110mg; SODIUM 370mg; CARB 43g; FIBER 1.00g; SUGARS 4g; PROTEIN 41g; CALC 4%; VIT A 120%; VIT C 20%; IRON 30%

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