Here’s a deliciously hearty stew that gets a big contribution from a small amount of beef. The secret is browning the meat first for richness and depth, then slow cooking it along with flavorful veggies and a savory combination of tamari, red wine vinegar and tomato paste. Watch our how-to video.
1 1/2 pound small Yukon Gold potatoes, cut into wedges
1 pound beef chuck stew meat, cut into 1-inch cubes
1/4 teaspoon fine sea salt
3/4 pound white button mushrooms, quartered
4 carrots, cut into 3/4-inch rounds
1 (12-ounce) package frozen pearl onions
6 cloves garlic, sliced
3 tablespoons low-sodium tamari
3 tablespoons red wine vinegar
1 1/2 tablespoon tomato paste
1/2 teaspoon ground black pepper
Place potatoes in the bottom of a slow cooker.
Heat a large, heavy skillet over medium-high heat. Add beef and salt, and cook, stirring frequently, until browned, about 10 minutes; add water a tablespoon at a time if the beef begins to stick. Place beef on top of potatoes in the slow cooker. Add mushrooms to the skillet and cook, stirring frequently and adding more water if necessary, until mushrooms brown, about 7 minutes. Place in the slow cooker.
Add carrots, onions and garlic to the slow cooker. In a small bowl, whisk together tamari, vinegar, tomato paste and pepper, and pour over vegetables. Cover and cook until beef is very tender, 8 to 10 hours on low or 4 to 5 hours on high.
Per Serving:250 calories (35 from fat), 3.5g total fat, 1.5g saturated fat, 50mg cholesterol, 580mg sodium, 32g carbohydrates, (4 g dietary fiber, 4g sugar), 22g protein.
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