Hearty Beef Stew is a delicious way to include lean red meat into your diet. Protein has been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal.
1 tbsp Olive Oil
12 oz Beef Round, cut into 1-inch cubes
1 cup Onion, chopped
2 cups Potatoes, cut into 1-inch pieces
½ cup Carrots, cut into 1-inch pieces
1 cup Green Beans
½ cup Turnip, peeled and cut into 1-inch pieces
1 tbsp Parsley
¼ tsp Tabasco
1 cup low-sodium V-8 Juice
¼ tsp Salt
1 tbsp All-purpose Flour
¼ cup Water
Heat olive oil in pressure cooker and brown meat. Add onions, potatoes, carrots, green beans, turnip, parsley, Tabasco, V-8 juice and salt.
Close cover securely; place pressure regulator on vent pipe and cook 10 to 12 minutes with pressure regulator rocking slowly (or follow manufacturer instructions for your pressure cooker). Cool down pressure cooker at once (non-electric pressure cookers).
If desired, make paste with 1 tablespoon flour and ¼ cup water; stir into stew to thicken. Heat and stir liquid until thickened.
Tips & Notes
Slow-Cook Method for Beef Stew
If you don’t have a pressure cooker, you can make this in a slow cooker. First, heat olive oil in skillet. Dredge meat in 1 to 2 tablespoons of flour, add to skillet and brown. Transfer to slow cooker, add onions, V-8, potatoes, carrots, green beans, turnip, salt, parsley and Tabasco. Cook on low to medium 4 to 6 hours.
Red meat has a place in a healthy diet as long as you choose the right cuts of beef. Eye round roast and steak, round steak, sirloin tip roast and 95 percent ground meat all offer healthy options, or choose bison for lean red meat.
Adding one or two servings of fresh or organic lean red meat to your weekly diet will supply your body with many vital nutrients.
A 3-ounce serving of red meat supplies about half the protein an average adult needs in a daily diet. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness.
Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods.
Including red meat in your diet one or two times a week can help you consume the amount of iron your body needs for your red blood cells to transport enough oxygen to all the other parts of your body. Iron deficiencies can contribute to learning problems, low energy and behavioral issues.
Nutritional Information Per Serving
Saturated Fat: 3g
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