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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"The most remarkable thing about my mother is that for thirty years she served the family nothing but leftovers. The original meal has never been found."
-Calvin Trillin, Epicurean author

The refrigerator light goes on...

Dont stir stews too often or the potatoes will break down. Gently stir the stew, at most, about every 15 minutes.

Bay Leaves

Bay leaves come from a species of evergreen laurel originally found in the Mediterranean. The fresh leaves are glossy and smooth and fragrant but are difficult to find fresh as most that are sold commercially have been dried.

There are two main types of bay leaves Turkish and Californian. Turkish bay leaves are not as strong but have a more complex flavor and are thought of as the superior herb.


 

Beef Stew - Low Sodium Version



Servings = 6 | Serving size =2 1/2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3.

This recipe can be divisible by 2.

Leftovers are better than fresh. Reheat gently.

Not on a low sodium diet? Here's the standard Beef Stew.

4 cups water
25 pearl onions (peeled)
1/3 cup all purpose white flour
1/2 tsp salt
1/4 tsp fresh ground black pepper
1 1/2 lbs flank steak (3/4 inch cubes)
cooking spray
1/2 lb button mushrooms (quartered)
1 cup white onion (sliced)
1 Tbsp fresh lemon juice
1 Tbsp Worcestershire sauce
1 lb carrots (peeled and sliced 1/4 inch thick)
2 bay leaves
1 1/2 lbs red potatoes (peeled and 3/4 inch cubes)
1/8 tsp ground allspice
4 cups water

Heat water in a medium stock-pot over high heat until it is at a shiver. Add pearl onions and cook for about ten minutes. Drain and place the onions in a large stock pot.

Preheat oven to 400F.

Mix flour, salt and pepper in a paper bag. Toss the cubes of flank steak in the flour, coating well.

Coat a large skillet with cooking spray and heat over medium-high heat. Add cubes of flank steak and cook, turning until all sides are brown. Do not overcrowd the beef or the meat will steam and not brown. Remove the meat to the stock pot as it browns.

Add the onions to the skillet and cook until they are soft and brown. Add them to the stock pot.

Add the lemon juice and Worcestershire sauce to the skillet and deglaze the pan, scraping up anything stuck to the bottom of the pan. Add the deglazing liquid to the stock pot.

Add carrots, bay leaves, potatoes, allspice and water to the stock-pot.

Place covered pot in the oven and reduce heat to 400F.

Cook for one hour stirring gently every fifteen minutes.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 356 Calories from Fat 69
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 3g 15%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 47mg 16%
Sodium 350mg 23%
Total Carbohydrates 43g 14%
    Dietary Fiber 6g 26%
    Sugars 10g  
Protein 30g  
Vitamin A 251% Vitamin C 41%
Calcium 10% Iron 21%
Vitamin K 15 mcg Potassium 1445 mg
Magnesium 76 mg