Comfort Food #01 – Stew

Tippin-Comfort-Food Beef and Vegetable Stew

Makes 6 servings

Prep: 15 minutes
Cook: 2 hours 30 minutes

Shopping List:

  • 450 gr or 1 pound cubed beef stew meat
  • 15 ml or 1 tablespoon vegetable oil
  • 1 onion, thinly sliced
  • 170 gr or 1 (6 ounce) can tomato paste
  • 430 ml or 1 (14.5 ounce) can low fat, low sodium beef broth
  • 130 gr or 1 cup chopped carrots
  • 3 potatoes, cubed
  • 1 sprig fresh rosemary
  • 1 gr or 1 teaspoon dried thyme
  • 1 bay leaf
  • ½ gr or ¼ teaspoon crushed red pepper flakes
  • 280 gr or 10 ounces button mushrooms, quartered
  • 280 gr or 1 (10 ounce) package frozen green peas, thawed

erwten-largeTO MAKE:

  1. Remove any bits of fat from the meat.
  2. Heat the oil in a large pot over medium high heat.
  3. Sauté the meat in the oil for 10 minutes, or until browned on all sides.
  4. Remove meat and set aside.
  5. Add the onion and tomato paste to the pot and sauté over medium heat for 5 minutes, or until onion is tender, stirring often.
  6. Return the meat to the skillet along with the beef broth, combining with the onion and tomato paste mixture.
  7. Reduce heat to low, cover and simmer for 1 to 1 1/2 hours, or until meat is tender.
  8. Add the carrots, potatoes, rosemary, thyme, bay leaf and crushed red pepper flakes and simmer, covered, for another 45 minutes.
  9. (Note: It may be necessary to add some water if the stew seems too thick.)
  10. Finally, add the mushrooms and the peas and allow stew to heat through, about another 10 to 15 minutes.
  11. Remove bay leaf and rosemary sprig before serving.

Note 1: Add some potato flakes to thicken it up a little.

Note 2: Don’t use a too big sprig of rosemary as it can be overpowering.


Amount Per Serving
Calories: 367
Total Fat: 11.1g
Cholesterol: 65mg
Sodium: 370mg
Total Carbohydrates: 36.9g
Dietary Fiber: 7.5g
Protein: 31.1g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat half a serving max !

PDF of this recipe: 20141106-ComfortFood-Beef-and-Vegetable-Stew