Isocaloric Summer Stew

Every July I generally find some lingering chunks of meat in the back of my freezer as I make room for my August delivery.  Lo and behold there were a few pounds of beef stew meat left.  While I love a hearty and steaming bowl in the wintertime the thick bowl of comfort food is not quite the same in July especially in Florida.

Photo Jun 12, 7 00 22 PM

Unless, I lightened it up.  Now I'm not one to let grass fed beef go to waste. This version using seasonal veggies did the trick--hope you enjoy!

ISOCALORIC summer stew NUTRITIONAL INFORMATION PER SERVING:

Servings:  10
Calories:  390, Protein 33 g, Fat 14 g, Carbs 33 g (33/33/33%'s)

INGREDIENTS

3 1/2 pounds grass fed beef stew meat, cut into bite size pieces
2 tablespoons beef tallow or coconut oil
2 Vidalia onions, chopped
4 cloves garlic, minced
2 1/2 cups carrtos, coarsely chopped
4 cups homemade or organic beef stock
16 oz fresh tomatoes, diced
sea salt & freshly ground black pepper to taste
10 sprigs fresh thyme
2 bay leaves
2 cups fresh or frozen corn
2 yellow squash cut into 1" pieces
1 1/2 pounds Yukon gold potatoes, peeled and cut into pieces
1 tablespoon + 1 teaspoon non GMO cornstarch
2-3 tablespoons cold water

PREPARATION

Melt the tallow or coconut oil in a large dutch oven over medium heat.  Season the beef liberally with sea salt and black pepper.  Brown the meat and then transfer to a plate with a slotted spoon.  Add the onion and saute until tender. Add the garlic and saute for an additional minute.

Pour in the beef broth, tomatoes and remaining spices. Bring to a boil; return the meat to the pot, reduce to a simmer, cover and cook for 1 to 1 and 1/4 hours or until the beef is tender.

Photo Jun 12, 6 52 11 PM

Add the carrots and potatoes and simmer for an additional 45 minutes with the lid partially on.  Remove the lid, add the corn and squash and cook at a moderate simmer for 5 to 10 minutes or until squash is tender.

Bring to a boil.  Mix the cornstarch with the cold water, add to the stew and cook for one minute stirring constantly until slightly thickened..

For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

Profile photo of Paula

Paula

Founder at Paula Lean
BS, NSCA CSCS, CPT
Level 1 CrossFit Instructor
CrossFit Kids certified
CrossFit Football certified

Paula has been personally and professionally involved in the fitness industry for over 17 years. Her competitive background includes obstacle course and fitness competitions. At 53 years young she believes fitness fuels your health and mental well being. It keeps you young and ages you gracefully as well as preventing the onset of age related diseases caused by a sedentary lifestyle and poor nutritional habits.
Profile photo of Paula

Latest posts by Paula (see all)

Posted in Blog, Featured, Recipe | Tagged , , , , , | Leave a comment

Leave a Reply

Your email address will not be published. Required fields are marked *