Also during the fall, I really enjoy making hearty soups and stews. I'm not a huge fan of canned soups, anyway, partly because my mother usually made her soups from scratch and partly because it's actually pretty easy to make soup at home. This also allows you to add loads of veggies and lean proteins to, um, "beef up" the nutrition, as it were. So this week we're getting some renovations done to our house and I'm limited to cooking in a slow cooker, electric skillet, and microwave. This beef stew will feed us dinner for two nights this week. You can serve this with a slice of hearty multi-grain bread to sop up the gravy or a fresh garden salad to get in another serving of veggies.
1 tbsp. canola oil
2 pounds lean beef or venison, cut into cubes (I used "stew meat" that had minimal marbling)
1/2 tsp. black pepper
1 1/2 tsp. garlic, minced
1 tsp. paprika
1/2 tsp. dried thyme
1 (14.5 oz.) can low-sodium beef broth
2 tbsp. unbleached all-purpose flour (or 1 tbsp. cornstarch if you need gluten free)
1/3 cup ketchup
1 tbsp. Worcestershire sauce
2 cups russet potatoes, cut into cubes
2 cups yellow onion, chopped
2 cups carrot, chopped (I used baby carrots for more uniformity in size)
2 cups celery, chopped
Heat canola oil in large skillet over medium to medium-high heat. Add beef, sprinkle with black pepper, and brown on all sides, about 8 minutes (depending on the size of your skillet and to avoid "steaming" the meat, you may need to do half the beef, then remove and place in bowl, and then add the other half). Meanwhile, with a whisk, mix together beef broth and flour and add to it the ketchup and Worcestershire sauce. Return all beef to skillet, reduce heat to medium-low, and add garlic, paprika, thyme, and beef broth mixture stirring to coat the beef. Cook for an additional 1-2 minutes to thicken sauce and then remove from heat. In a 6-quart slow cooker, add vegetables (potatoes, onion, carrot, and celery). Top with beef and broth mixture and stir with a large spoon to combine. Cover with lid and cook on LOW for at least 6 hours or until done as desired.
Servings: 6 (about 1 1/3 cups or 8 ounces per serving)
403 calories, 27 grams carbohydrate (4 grams fiber), 38 grams protein, 16 grams fat (5 grams saturated). This meal is an excellent source of iron, zinc, vitamin C, vitamin A, several B vitamins (B6, B12, thiamin, riboflavin, and niacin) and a good source of folic acid.
Recipe by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
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