Servings: 6 to 8
This slow-cooker beef and mushroom stew is loaded with organic grass-feed beef and tender mushrooms. Simmered in a thick gravy, this stew is best served over steamed brown rice or noodles.
- ¼ cup whole-wheat flour
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and pepper to taste
- 2 lbs. organic grass-fed beef sirloin, chopped into 1-inch chunks
- 1 tablespoon olive oil
- 1 lbs. sweet potatoes, chopped
- 8 ounces sliced mushrooms, assorted varieties
- 1 large yellow onion, chopped
- 1 cup sliced carrots
- 1 cup beef broth or vegetable broth (low-sodium)
- ¼ cup tomato paste
- ¼ cup cooking sherry
- 1 tablespoon minced garlic
- 1 tablespoon cornstarch
- Combine the whole-wheat flour, oregano and thyme in a small bowl with a pinch each of salt and pepper.
- Place the beef in a zippered freezer bag and add the flour mixture – toss to coat.
- Heat the oil in a large skillet over medium-high heat.
- Add the beef and cook for 2 to 3 minutes, stirring often, until browned.
- Spoon the beef into the slow cooker using a slotted spoon then add the sweet potatoes, mushrooms, carrots and onion.
- Whisk together the beef broth, tomato paste, cooking sherry and garlic in a small bowl.
- Pour the mixture into the slow cooker and stir gently to combine.
- Cover the slow cooker and cook on high heat for 5 to 6 hours or on low heat for 7 to 8 hours until the beef is cooked through and the vegetables tender.
- During the last 30 minutes of cooking, whisk together the cornstarch with ¼ cup of cooking liquid from the slow cooker.
- Stir the mixture back into the slow cooker and cook until thickened.
- Serve the stew hot with the gravy over steamed brown rice or whole-wheat noodles.
300 calories per serving, 6g fat, 30g carbs, 34g protein, 4.5g fiber
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