Low-Carb Beef Stew
Kale Salad with Beets & Wild Rice
Ingredients
- 2 Tbsp extra-virgin olive oil
- 1 lb beef stew meat (such as chuck), trimmed and cut into 1-inch pieces
- 1 small onion, chopped
- 8 oz mushrooms, quartered
- 1 tsp chopped fresh rosemary
- ¾ tsp salt
- ½ tsp ground pepper
- 2 Tbsp all-purpose flour
- 1 Tbsp tomato paste
- ½ cup dry red wine
- 4 cups low-sodium beef broth
- 1 medium white turnip, peeled and cut into 1-inch chunks
- 1 medium carrot, peeled and cut into 1-inch chunks
Instructions
- Heat oil in a large pot over medium-high heat. Add beef, onion, mushrooms, rosemary, salt and pepper. Cook, stirring, until the meat has browned an all sides, 5 to 8 minutes.
- Stir in flour and tomato paste; cook, stirring, for 1 minute. Add wine and cook for 1 minute more, scraping up any browned bits from the bottom of the pan.
- Add broth, turnip and carrot. Bring to a boil. Partially cover and reduce heat to maintain a simmer. Cook, stirring occasionally, until the beef and vegetables are tender and the broth has thickened slightly, about 30 minutes.
Side Dish Ingredients
- Lemon-Tahini Dressing
- 3 Tbsp lemon juice
- 2 Tbsp water
- 2 Tbsp tahini
- 1 small clove garlic, minced
- ½ tsp salt
- ⅛ tsp cayenne pepper
- Salad:
- 1 large bunch lacinato or curly kale, stems trimmed, chopped (8 cups)
- 1 medium beet, peeled, halved and very thinly sliced (2½ cups)
- 1 cup cooked wild rice
- ⅓ cup toasted sunflower seeds
Side Dish Instructions
- Whisk lemon juice, water, tahini, garlic, salt and cayenne in a small bowl until smooth.
- Combine kale, beet, wild rice and sunflower seeds in a large bowl. Add 5 Tbsp dressing and toss until well coated. Serve within 2 hours.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 4 | |
| Calories |
206
|
173
|
379
|
| Fat (g) | 9 | 10 | 19 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 21 | 7 | 28 |
| Carb (g) | 6 | 19 | 25 |
| Fiber (g) | 1 | 4 | 5 |
| Sodium (mg) | 423 | 305 | 728 |
EatingWell Meal Plan
This recipe selected from the eMeals EatingWell Meal Plan.
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