January 6, 2025
Beef & Mushroom Stew
Beef & Mushroom Stew
4 servings | 3 hours
INGREDIENTS
- 1 1/3 lbs Stewing Beef (cubed)
- 1 tsp Sea Salt (divided)
- 1 1/2 tsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 1/2 Yellow Onion (large, diced)
- 4 cups Mushrooms (sliced)
- 4 Garlic (clove, minced)
- 2 tbsps Rosemary (fresh)
- 1 1/2 pints Bone Broth
- 2/3 cup Canned Coconut Milk (full fat)
- 2 tbsps Cilantro (chopped)
METHOD
- Season the beef all over with half of the salt. Heat the oil in a pot over mediumhigh heat. Once hot, add the beef and sear on all sides, until browned, about three minutes per side.
- Add the onion and mushrooms and sauté for about five minutes. Add the garlic and rosemary and cook for two to three minutes.
- Add the broth, stir, and bring to a simmer. Turn down the heat to low. Cover the pot with a lid and simmer for about two hours.
- Uncover the pot, add the coconut milk and remaining salt. Stir and simmer uncovered over low heat for another 30 minutes or until the beef is tender and cooked through.
- Adjust the seasoning to your taste. Top with cilantro and enjoy!
NOTES
- Leftovers: refrigerate in an airtight container for up to three days. Freeze for up to three months.
- Serving Size: One serving is equal to approximately 1 1/2 cups.
- More Flavor: Add celery
- Stew Consistency: Check the stew two to three times during cooking and add more broth or water if necessary.
NUTRITION (per serving)
404 calories
22g fat
10g carbs
2g fiber
4g sugar
43g protein
122mg cholesterol
1018mg sodium
5mg iron
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Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
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