Eat Well LiveWell: Beef Stew
With the colder weather come warm meals. But, why rely on the canned soup aisle in your grocery store when you can make delicious, cozy meals at home with ease? This beef stew recipe is a balanced meal in one pot. If you’re not sure what makes this beef stew balanced, imagine the MyPlate and then filter the stew ingredients into the different food groups: grains/starch, vegetables and protein. Potatoes fill in our grain/starch category with quality carbohydrates and fiber. While potatoes sometimes get a bad rap, it’s more important to limit the fried versions. The “winter vegetables” of your choice count in our vegetable category, while the beef is a source of protein. Dairy and fruit are easy to add as a side dish or dessert.
Why is it important to consider the balance of food groups in your meal? A registered dietitian will tell you it ensures you are getting enough of some food groups (fruits and vegetables) and not too much of the foods it is easy to overeat (grains/starches and protein). So next time you are looking for a hearty, healthy meal, throw this stew together and chow down.
6 servings per recipe
Preparation time: 20 minutes
Cook time: 35 minute
- 4 cups cubed winter vegetables (cut into 1/2-inch pieces), such as carrots, butternut squash, parsnips or sweet potatoes
- 1 medium onion, cut into ½-inch pieces
- 2 tablespoons olive oil, divided
- 1 ½ pounds boneless beef sirloin steak, cut into 1-inch cubes
- ¾ cup low-sodium chicken broth
- 3 bay leaves
- ½ teaspoon thyme leaves
- ½ teaspoon black pepper
- ½ teaspoon salt
- ¼ cup dry red wine or apple juice
- 3 cups potato, mashed (no salt or fat added)
- Preheat oven to 425 degrees Fahrenheit. Toss vegetables and onion with 1 tablespoon olive oil on large baking sheet. Roast 20 minutes or until vegetables are golden.
- Meanwhile, cook and stir beef in remaining 1 tablespoon olive oil in large skillet on medium-high heat 5 minutes or until beef is browned. Add roasted vegetables, chicken broth, bay leaves, thyme, pepper, salt and wine/apple juice. Bring to boil. Reduce heat to low; simmer 10 minutes or until sauce is slightly thickened. Remove bay leaves from stew before serving. Serve stew over mashed potatoes.
404 Calories, 27g Protein, 17g Fat, 36g Carbohydrates, 5g Fiber, 291mg Sodium