Beef & Sweet Potato Stew
This comfy, classic beef stew combines tender top sirloin with sweet potato, mushrooms and carrots. Red wine and tomato paste offer rich, savory flavors. You can use an inexpensive red wine and some brands sell single serving bottles convenient for cooking. Like all stews, it tastes even better a day or two later and it can be frozen for up to two months. The American Cancer Society recommends limiting beef consumption to no more than twice per week. But it is a good source of iron, selenium and B vitamins. In addition, sweet potatoes, carrots, onions, garlic and mushrooms all provide their own distinctive antioxidants that help reduce your risk for chronic disease.
Makes: 6 servings
Prep Time: 20 minutes
Time to cook: 70 minutes
Total Time: 1 hour 30 minutes
Ingredients
2 tablespoons olive oil
2 pounds top sirloin steak, diced(or any stew meat)
Kosher salt and freshly ground black pepper, to taste
1 medium sweet onion, diced
1 medium carrot, peeled and diced
2 celery ribs, diced
3 cloves garlic, minced
8 ounces cremini mushrooms, quartered
¼ cup all-purpose flour
2 tablespoons tomato paste
½ cup dry red wine
3 cups low sodium beef stock
4 sprigs fresh thyme
2 bay leaves
1 large sweet potato, about1 1/2 pounds, peeled and cut in 1/2-inch chunks
2 tablespoons chopped fresh parsley leaves
Cooking Instructions
1. Heat olive oil in a large stockpot or Dutch oven over medium heat. Season steak with salt and pepper, to taste. Working in batches, add steak to the stockpot and cook, stirring occasionally, until evenly browned, about 6-8 minutes; set aside.
2. Add onion, carrot and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Add garlic and mushrooms, and cook, stirring occasionally, until tender and browned, about 3-4 minutes.
3. Whisk in flour and tomato paste until lightly browned, about 1 minute. Stir in wine, scraping any browned bits from the bottom of the stockpot. Stir in beef stock, thyme, bay leaves and steak. Bring to a boil; reduce heat and simmer until beef is very tender, about 30 minutes.
4. Stir in sweet potatoes; simmer until potatoes are just tender and stew has thickened, about 20 minutes. Remove and discard thyme sprigs and bay leaves. Stir in parsley; season with salt and pepper, to taste.
Nutrition per serving
475 calories; 23 grams fat; 0 grams trans-fat; 8 grams saturated fat; 9 grams monounsaturated fat; 6 grams polyunsaturated fat; 35 grams protein; 21 grams carbohydrates; 3 grams dietary fiber; 4 grams sugars; 512 milligrams sodium; 235 milligrams potassium.
Recipe By www.damndelicious.net
