Iron-rich Beef Stew

Slow Cooked Beef Stew – Recipe

There’s a reason why almost every country has a version of slow cooked beef stew. Long, slow braising of beef breaks down the tough collagen into gelatin. This makes it much easier to chew and gives a deeper, richer flavor. Also, the gelatin is a form of protein that does not add to inflammation. Adding vegetables increases the vitamin, mineral, and fiber content. Using the slow cooker makes this braising a simple, hands-off process.

Hearty chunks of beef and vegetables, simmered till tender
Hearty chunks of beef and vegetables, simmered till tender

1 1/2 Lbs (681 G) Beef Bottom Round, cut into 1-inch pieces
1/4 Cup (57 G) Whole-grain Flour (For gluten-free use rice flour or other gluten-free flour)
1/2 Tsp (3 G) Salt
1/2 Teaspoon (3 G) Pepper
1/2 Teaspoon (3 G) Dried Thyme
1 Bay Leaf
2 C (474 Ml) Beef Broth
2 Tbsps (28 G) Tomato Paste
2 Cloves Garlic, minced
1 Pound (.454 Kg) Red Potatoes, cubed 3/4″
2 Med Onions, chopped
2 Stalk Celery, sliced
8 Ounces (226 G) Mushrooms
8 Ozs (226 G) Carrots, sliced 1/3″ thick

1. Spoon beef into 4 to 6-quart slow-cooker. In a separatel bowl, combine flour, salt, pepper and thyme. Sprinkle over beef chunks, and toss well to coat.

2. In a second bowl, stir together bay leaf, broth, tomato paste and garlic. Pour over beef mixture. Add potatoes, onion, celery, mushrooms, and carrots, stirring well.

3. Cover and cook on low (200 degrees, 95 C) for 10 to 12 hours or high (300 degrees, 150 C) for 4 to 6 hours. Check liquid level and tenderness of beef and vegetables after about 5 hours (on Low) or 2 hours (on High). Add water if more liquid is needed. No stirring necessary. Remove bay leaf before serving.

4. Leftovers will keep a few days refrigerated. Slow cooked beef stew can be frozen, but potatoes will lose their texture. If you wish to make enough to freeze, you can leave out the potatoes or remove them before freezing.

Per Serving: 271 Calories; 10g Fat (32.1% calories from fat); 25g Protein; 22g Carbohydrate; 3g Dietary Fiber; 60mg Cholesterol; 540mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Gluten-free if made with rice or other no-gluten flour.

As always, be sure to check out Nutrition U Can Live With for more delicious and healthy recipes geared towards those with Parkinson’s Disease!

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