PCOS Meal Planner

Soup: Beef and Vegetable Stew

This light stew emphasizes the vegetables rather than the beef.

Ingredients

1 tsp ground dried thyme
1 tbsp vegetable oil
2 cans beef broth
4 large carrots, shaved and cut into chunks
2 cloves garlic, peeled and minced
3/4 lb mushrooms, quartered
1 medium onion, peeled and coarsely chopped
1 lb parsnips, peeled and cut into chunks
1/2 lb baby red potatoes, quartered
1/4 cup tomato paste
1 lb turnips, peeled and quartered
24 fl oz dry red wine
1 cup all purpose flour
1 lb lean beef round, boneless

Instructions

1. Trim the beef of all visible fat and cut into 1" cubes. Place the beef in a large bowl. Sprinkle the beef with the flour, turning to coat.

2. Warm the oil in a large non-stick pot over medium-high heat.

3. Working in batches, add the beef and cook, turning consistently for 3 to 5 minutes, until lightly browned. Remove with a slotted spoon and place in a bowl. Pat with paper towels to remove excess fat.

4. Add the onion and garlic to the pot. Cook, stirring frequently, for 6 to 7 minutes, or until the onion is tender.

5. Stir in the wine, beef broth, tomato paste, and thyme. Using a wooden spoon, scrape up any browned bits from the bottom of the pot. Bring to a boil.

6. Return the beef to the pot. Partially cover and simmer for 1 hour, or until the beef is tender.

7. Add the turnips, potatoes, carrots, and parsnips and simmer for 30 minutes. Add the mushrooms and simmer for 20 minutes. Season to taste.

Beef and Vegetable Stew

Nutrition Facts

Serving Size: 8

Amount Per ONE Serving
Calories 344 kcal
Fat 5.13 g
Carbohydrate 40.76 g
Protein 19.31 g
Iron 150 mg
Calcium 73 mg
Cholesterol 33 mg
Monounsaturated Fat 2.25 g
Polyunsaturated Fat 0.9 g
Saturated Fat 1.19 g
Sodium 442 mg
Sugar 9.54 g
Potassium 1188 mg
Vitamin A 989 mcg
Vitamin C 442 mg
Fiber 6.8 g

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