This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Talk of joy: there may be things better than beef stew and baked potatoes and home-made bread - there may be."
-David Gayson, Journalist
Stews are great. It's just that simple. You can throw it all in a pot, put the pot on to cook and two hours later you have dinner. The great thing is that this is so versatile and this is typified by the fact that every culture has hundreds of stew recipes.
Most folks think that stews are not healthy but this really isn't the case. Start with lean meats like top round, flank steak or bottom round. Trim the excess fat carefully before starting the stew and you'll end up with a dish that's not greasy and great for you.
It is rare that a recipe will call for a whole can of tomato paste. Buying tomato paste in a tube allows you to squeeze out the amount that you need and seal the container. After dozens and dozens of moldy cans of tomato paste, I have learned my lesson and this is one of the staples that I keep extra of in my pantry.
Tomato paste usually contains a fair amount of sodium, but there are low-sodium versions that come in the tube if you look for them.
1 Tbsp. tomato paste = 14 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 3g carbohydrates, 129mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about 2 cups
Cooking Time = 120 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe makes great leftovers.
|1 tsp||olive oil|
|1 large||onion (sliced)|
|1 tsp||dried oregano|
|2 cloves||garlic (peeled)|
|1 lb||top round, flank steak or other lean stew meat (diced)|
|fresh ground black pepper (to taste)|
|6 large||green olives (thinly sliced)|
|1 medium||tomato (cut into wedges)|
|2 Tbsp||tomato paste|
|2 cups||low sodium chicken or beef broth|
Preheat the oven to 325°F.
Place the olive oil in large sauce pan or Dutch oven over medium heat. Add the onion and cook for about 5 minutes until the onions begin to soften. Add the paprika, oregano, whole garlic cloves and stew beef. Cook until the beef is lightly browned. Add the salt, pepper, olives, tomato, tomato sauce, stock and water. Stir.
Cover the pot and place it in the oven. Cook for 2 hours, stirring about every 30 minutes. Remove the garlic cloves before serving over the couscous or brown rice.
Serving size = about 2 cups
Servings = 4
Amount Per Serving
|Calories 243||Calories from Fat 90|
|% Daily Value|
|Total Fat 10g||16%|
|Saturated Fat 4g||18%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 10g||3%|
|Dietary Fiber 2g||8%|
|Vitamin A 11%||Vitamin C 17%|
|Calcium 7%||Iron 17%|
|Vitamin K 8 mcg||Potassium 732 mg|
|Magnesium 41 mg|