19 January 2013

Beef Stew

  Beef Stew

Wait... I thought we were promoting weight loss here you say?

We are?

But it's a BEEF STEW recipe?

Yup... I know.

Pretty great right?


3 pounds lean stew meat
1 t salt
1 t pepper
1 T oil
2 T chili powder
1/2 onion
4 cloves garlic
1 C red wine
1 C low sodium chicken broth
1/4 C tomato paste

*Notice this is a purist version of beef stew.  There aren't any carrots or potatoes.  There is no barley, etc.  If you are looking for a beef & barley recipe I did one last winter that is awesome... it is HERE.  Today we are making beef stew to promote weight loss.  The difference is we need protein with out the starchy vegetable   You can have that later.  Right now we are focusing on getting all those Christmas cookie we ate off. 

So here we go. Preheat your oven to 325.

Toss the meat in the salt and pepper.

Get a super heavy pot and put the oil in.  Heat over med-high.

Dump in half the meat.  Sear on both side, set aside.  Repeat with the other half of the meat.  Sear and set aside.  You'll know when your sear is done because the meat will release from the hot pot all on it's own.  If you try to pull it off & it is sticking... give it another minute.

Now chop the onion & press the garlic.

Throw into the pot.  Cook while stirring for 5 minutes.
(one of the things that is so great about this recipe... you only dirty ONE pot).

Now put the tomato paste in and stir while cooking (the pot has been over the heat this entire time btw).  Cook for about 2 minutes.

In the mean time measure out your wine & broth.

Slowly add the liquid.  Bring to boil.

Now add back in all the seared meat & collected juices. Bring to boil again.

Put the lid on and stick it in the oven..... for about 3 hours.

This is what you will get.  Can you smell it?  Your neighbors will.  And invite themselves over...

So if you'll remember we are trying to maintain good health here.  So... although yes you can eat beef stew... you shouldn't eat a whole plate full.

So get your scale & measure about 5 ounces of stew.  That is 1 serving.  

Then add a nice basic salad. 

And enjoy your yummy Lean and Green!


Read my Getting Healthy story.
If you are interested in learning more about getting and staying healthy please contact me!

Jennifer Z. Lewis
 Certified Health Coach
Web site: teamlewis.tsfl.com

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