Modern Healthy Beef Stew

By mattantonino | March, 24, 2010 | 0 comments

I love homemade beef stew – but I’ve never made it. When I saw this I knew we had to shoot it.

This stew comes pretty much straight from The Biggest Loser Family Cookbook. I love to adapt recipes once I’ve made them and tweak things for my own tastes. This is one I’ve changed only a few details – it was close to perfect! They do recommend half the flour but I didn’t feel it coated well. I also doubled the garlic because hey, you can never get too much taste!

Trivia: Stew is one of the oldest meals in the world. In the Bible book of Genesis, Esau trades his father’s dowry with his brother Jacob, all for a dish of stew.

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Ingredients

  • 2 tablespoon whole-grain oat flour
  • 1/8 teaspoon garlic power
  • 1/8 teaspoon salt
  • Pinch of ground black pepper
  • 1 pound top round steak, cut into 1″ cubes
  • 8 ounces button mushrooms, each halved
  • 1 onion, cut or minced
  • 2 tablespoons minced garlic
  • 1 teaspoon dried thyme
  • 2 cans (28 total oz.) low-sodium, fat-free beef broth
  • 2 large carrots, peeled and cut into bite-size pieces
  • 1 pound sweet potatoes, peeled and cut into 1″ cubes

Method

  1. Combine the flour, garlic powder, salt, and pepper in a large resealable bag. Add the beef and shake the bag until all the cubes are coated well. Refrigerate for at least 15 minutes.
  2. Heat a non stick pan over medium-high heat. Spray the pan with oil and lay the beef down in a single layer.
  3. Cook approximately 1 min. each side until browned then reduce the heat to medium.
  4. Add the mushrooms, onion, garlic, and thyme. Cook until the onion is tender (or if minced, a nice brown), stirring occasionally with a wooden spoon and scraping any browned bits from the pan bottom.
  5. Add the broth and carrots. Increase the heat back to high. When the broth boils, reduce the heat to low so the mixture simmers gently.
  6. Cover and cook for approximately 45 minutes.
  7. Add the potatoes and cook for another 45 minutes (the beef should be tender). Season with additional salt and pepper as necessary.
  8. Serve immediately.
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