My list of reasons why I LOVE autumn are numerous to say the least!  Making soups and stews are right near the top.  I immediately fell in love with this stew at first bite!  It’s so flavorful and then you get to a little surprise - a crisp water chestnut and it brings such a great texture to this stew.  As an added bonus this stew freezes extremely well!  I love that I can easily pop a container into the microwave for an easy fall lunch or super quick dinner.  Enjoy!

Chopped Veggies

Ingredients:
  • 1/3 cup whole wheat flour
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 3 lbs lean, boneless grass fed beef sirloin, cut into 1 inch chunks
  • 4 cloves garlic, passed through a garlic press
  • 2 medium sweet onions, peeled and finely chopped
  • 4 medium thick carrots, peeled and chopped
  • 4 medium thick celery stalks, trimmed and chopped
  • 2 medium sweet potatoes, peeled and cut into small chunks
  • 1 1/2 cups frozen green peas
  • 1 cup sliced water chestnuts
  • 12 ounces tomato paste
  • 3 cups low sodium beef or vegetable stock
  • EVOO

Preparation:

Beef trimmed of fat and cut into chunks

  1. Start by trimming away any fat that is on your beef.  Cut into 1 inch thick cubes.

    Meat in flour mixture

  2. In a large Ziploc bag, place flour, sea salt, pepper, oregano, basil, garlic powder and onion powder.  Seal bag and mix ingredients.  Now add your beef and shake to coat each piece of meat.  Refrigerate for at least 15 minutes.

    Meat browning in skillet

  3. Lightly mist a large skillet with EVOO and set on medium heat.  Remove meat cubes from flour mixture and place in skillet.  Brown each side of meat - about 1 minute each side.  Depending on the size of your skillet you may need to brown the pieces in 2 or more batches.
  4. Once the meat is browned remove from skillet and place in your slow-cooker (crock pot).

    Ingredients in slow-cooker

  5. Add all remaining ingredients, gently mix and set slow-cooker on high.  Cover and cook for 6 hours.  Enjoy!

    Stew after 6 hours cooking

Nutritional Info:

Makes approximately 8 servings.

Each serving is 2 cups of stew.

Nutrients per serving:  Calories: 210, Cal. from Fat:  21, Total Fat: 2g, Sat. Fat: 1g, Carbs: 31g, Fiber: 5g, Sugars: 10g, Protein: 17g, Sodium: 200mg, Chol: 34mg

Notes:

One of the things I love best about this stew is that it’s super low in fat.  By using grass fed beef you lower your calories and fat content by over HALF!  This is not a meal you want to prepare out of the blue.  It takes about 15-20 minutes to get all your veggies chopped and about 15 minutes to prepare your beef.  Overall prep time itself  is only about 30 minutes but the stew takes 6 hours to cook and you definitely need all 6!  It comes out thick and hearty and smells so yummy!  Plus a serving is 2 whole cups, so you are left feeling full and satisfied, all for 210 calories and 2 grams of fat - NOT BAD!

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