Hearty Beef Stew

Macros / Serving Size

Protein 32 g | Fat 13 g | Carbs 37 g

% Calories of Macros / Serving Size

Calories 375 | Protein 33 % | Fat 29 % | Carbs 38 %

Nutrients / Serving Size

Fiber 5 g | Sodium 431 mg | Sat. Fat 3 g

Ingredients (serves 4)

• 2 tbsp. olive oil
• 1 onion, diced
• 16 oz. low-sodium beef broth
• 12-14 oz. frozen peas and carrots mix
• 1 tbsp. Worcestershire sauce
• 1 lb. stew meat
• 2 medium-sized potatoes, large diced
• Black pepper, to taste
• 2 tbsp. flour
• 2 bay leaves
• 1 tsp. garlic powder

Directions

1. Place the stew meat in a large mixing bowl.  Sprinkle the meat with the flour and garlic powder.  Gently toss.
2. Pour the frozen peas and carrots in a microwave safe bowl.  Add the diced potatoes along with ¼ cup of the low-sodium beef broth.  Cover and microwave for 10 minutes.
3. 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.  Add the remaining broth and Worcestershire sauce and bay leaves.
4. Bring the broth and meat to a low boil for 2 minutes.  Remove the cooked veggies and potatoes from the microwave and add the entire contents (including the liquid) to the pot.  Turn heat down to medium, and simmer for an additional 10-15 minutes or until the potatoes are fork tender.
5. Season to taste and serve.  

Tips

• Stews are a great way to use up fresh vegetables that are near spoiling or few in quantity to make a whole dish.  Just clean them, chop them up, put in a microwave safe dish, add a little water (1-2 tbsp.) and microwave until tender (6-8 minutes).
• Canned vegetables can be substituted or mixed with frozen.  Just drain the canned vegetables and add to the stew in the same step that the broth is added.  The texture may be a little different, but canned vegetables count as vegetables too.
• Double the batch and freeze some in individual containers.
• Consider serving over ½ cup of cooked brown rice or whole wheat egg noodles.
• Consider having a container in the freezer, where left over scraps of vegetables from previous meals can be added.  Once the container is full, thaw it in the microwave and then use this random combination as the vegetables in your stew.  Just add the thawed veggies in the same step that you add the broth.  You never know, this may end up being the best stew ever eaten and you cut down on food waste.