Grandma's Butternut Squash and Beef Stew

Macros / Serving Size

Protein 27 g | Fat 16 g | Carbs 31 g

% Calories of Macros / Serving Size

Calories 356 | Protein 29 % | Fat 38 % | Carbs 33 %

Nutrients / Serving Size

Fiber 6 g | Sodium 352 mg | Sat. Fat 6 g

Ingredients (serves 4)

• 1 lb. sirloin steak, cut into 1 inch cubes
• 2 tbsp. whole wheat flour
• 1 tsp. garlic powder
• 2 tbsp. olive oil
• ½ white onion, diced
• 2 carrots, chopped
• 2 ½-3 lbs. butternut squash which yields approx. 4-4.5 cups of 1 inch cubes
• 3 oz. tomato paste (half of a small can)
• 2 cups low-sodium beef broth
• 2 tsp. chili powder
• salt and pepper to taste (optional)
• fresh baby spinach leaves or tender kale (optional)

Directions

1. Place the stew meat in a large mixing bowl. Sprinkle the meat with the flour and garlic.  Gently toss.
2. In a large pot, add the olive oil and heat over medium-high heat. Once the oil reaches temperature, add the onions and cook for approximately 2 minutes stirring constantly. Add the stew meat and sear the sides to help lock in the flavor.  
3. Add the broth, gently scraping the bottom of the pan to release the browning of the meat particles.  Add the carrots and squash and then cover and cook until slightly tender.
4. Add the tomato paste and the chili powder and let simmer for 10 minutes.

Notes

• Consider serving stew over brown rice or whole wheat egg noodles.
• If you want to add some noodles, then add two additional cups of broth and whole wheat egg noodles to step 4.
• If you want to add the optional greens, add them at the very end, cover for 2 minutes and so they can wilt, and then mix in.
• If you have leftover squash that didn’t make it in the stew you can sprinkle them with cinnamon and cook in the microwave the next day for a tasty snack.
• Freeze the remaining tomato paste for a later use or add it to sauces, stews, chili, or soups at a later time.
• Nutrition analysis excludes the optional ingredients.