This healthy sweet potato stew recipe must be good, because it’s adapted from a fitness magazine–and my family still likes it! At my house, comfort foods rule all winter. But they aren’t just any comfort foods. They’re cleaned up, but with that great hearty taste my family wants. This stew is a perfect example. Bonus: It’s also pretty easy to make. The hardest part?Chopping a few veggies.
(serves 4)
1 pound lean trimmed stew meat (preferably organic grass-fed beef)
1/2 cup yellow onion, thinly sliced
2 tsp minced garlic
3 cups beef broth (you get extra points for lower-sodium broth)
1/4 tsp ground allspice
1/4 tsp ground cloves
1 tsp. Worcestershire sauce
1/8 tsp sea salt, 1/8 tsp. garlic salt
1/4 tsp pepper
1/2 packet stevia
2/3 cup sweet potato, peeled and diced (I’ve used more)
1/2 cup chopped green string beans (I’ve used frozen cut green beans)
1/4 cup carrots, peeled and thinly sliced (I’ve used baby carrots)
1/2 cup celery, thinly sliced
1/2 tbsp dried mushrooms (I’ve used sliced fresh)
2 tbsp whole-wheat flour (optional)
More optional salt and pepper, to taste
Coat large pan with cooking spray and place over medium heat. Sprinkle stew meat with salt and pepper and sear all sides, then reduce heat to low. Add beef broth, onions, Worcestershire sauce, and all spices. Stir gently to coat. Cover pan and let simmer for 90 minutes.
Thinly slice celery and carrots; cut beans into bite-size pieces; peel and cube sweet potato. Stir in all veggies, then cover and let cook on medium-low (simmer) for an additional 40 minutes.
If desired, thicken stew by adding 2 tablespoons of whole-wheat flour whisked together with a small amount of water. I also like to take a potato masher and slightly mash everything up at the end. It makes the consistency even thicker. Feel free to adjust the seasonings to your taste!
You can do this in a slow cooker too! Just put all ingredients in and cook on high for 4 hours.
Nutrition facts (per serving):
220 calories, 23 g protein, 18 g carbs, 6 g fat, 4 g dietary fiber, 8 g sugar, 611 mg sodium (if using low sodium)
