I’m still trying to incorporate more healthy recipes into my repertoire and my friend Steve suggested we make two slow cooker meals during the weekend and share them so that we can both have healthy meals during the week. That way we don’t get sick of eating the same dish like 4 days in a row. Well, we had the best of intentions but he forgot to bring over his slow cooker. I had a major slow cooked beef craving so I decided to go ahead and make this stew. I must warn you, it’s not a quick and easy, dump it and leave it kind of a recipe. It takes a while to brown your meat, then you have to chop all the veggies and brown your mushrooms, which took way longer than the 5-7 minutes they stated in the book. I had everything crammed into one large skillet and it took forever for the mushrooms to sweat off their moisture and brown. After that’s completed you have to throw in a 1/2 cup of flour to make a kind of roux I suspect, but it’s not really possible to do when you’re only supposed to use 1 tsp of oil for all of this. There was not enough moisture to soak up the flour so I gave up and added the rest of the ingredients anyway. It all worked out in the end and it tasted pretty darn good! If I hadn’t made it myself I wouldn’t have known it was lower in fat. It’s even better the next day.
Source: “Healthy Slow Cooker Revolution”
Country Beef and Vegetable Stew
- 2 pounds boneless chuck-eye roast, cut into 1 1/2-inch pieces
- Salt and pepper
- 1 tsp canola oil
- 1 lb cremini mushrooms trimmed and quartered
- 2 medium yellow onions, finely chopped
- 3 Tbsp tomato paste
- 4 garlic cloves, minced
- 1/2 cup flour
- 1 cup dry red wine
- 3 cups low-sodium chicken broth, plus extra as needed
- 1 tablespoon reduced sodium soy sauce
- 2 bay leaves
- 1 pound carrots, peeled, and cut into 1-inch pieces
- 1 pound red potatoes, washed and cut into 1-inch pieces
- 1 Tbsp minced fresh thyme, or 1 tsp dried
- 1 cup frozen peas
- 1/4 cup minced fresh parsley
- After the meat has been cut into chunks, pat it dry with a paper towel and season all the pieces with salt and pepper. In a large skillet, heat oil over medium-high heat until just smoking. Brown the beef in two batches until it is well browned on each side, about 8 minutes. Transfer to the slow cooker.
- Add the mushrooms and onions to fat left in the skillet, cover and cook until mushrooms are dry and browned, about 5 minutes. Stir in the tomato paste, garlic and thyme and cook until fragrant, about 1 minute. Stir in the flour and cook for one minute. Slowly stir in wine, scraping up any browned bits, and summer until almost completely evaporated, 5-7 minutes. Stir in one cup of broth, smoothing out any lumps; transfer to slow cooker.
- Stir in remaining 2 cups of broth, soy sauce, bay leaves, and 3/4 tsp salt into slow cooker,then stir in potatoes and carrots. Cover and cook until beef is tender, 9-11 hours on low or 6-8 hours on high.
- Discard bay leaves. Stir in peas and let sit until heated through, about 5 minutes. (Adjust stew consistency with extra hot broth as needed.) Stir in parsley and season with salt and pepper to taste. Serve.
Per 1 2/3 cup serving: 380 calories, Fat 6g, Chol 75mg, Carb 40g, Protein 34g, Fiber 6g, sodium 862mg