detoxgethealthy Hearty Beef Stew For a quick, healthy meal in the middle of winter, try this hearty beef stew, or our vegan-friendly version. Total Time: 1 hr. 15 min. Prep Time: 15 min. Cooking Time: 1 hr. Yield: 6 servings Ingredients: 1½ lb. raw lean beef stew meat, boneless 1½ medium onions, chopped 2 medium tomatoes, chopped ¼ cup reduced-sodium soy sauce 1 Tbsp. hot pepper sauce (like Tabasco) ½ to 1 cup low-sodium organic beef broth (or vegetable broth) 1 bay leaf ½ medium green bell pepper, chopped ½ medium red bell pepper, chopped 2 medium carrots, sliced 2 medium potatoes, cubed 3 cups cooked quinoa, hot Preparation: 1. Place beef, onions, tomatoes, soy sauce, hot sauce, 1/2 cup broth, and bay leaf in large saucepot. 2. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook, covered, for 40 minutes, adding additional broth as needed. 3. Add bell peppers, carrots, and potatoes; cook, covered, for an additional 15 to 20 minutes or until sauce has thickened and beef is fork tender. 4. Serve with quinoa. Vegan Variation: Substitute beef with same amount of tempeh. Use only ½ cup vegetable broth instead of beef broth. Bring to a boil and cook for 10 minutes. Add vegetables and cook for an additional 10 to 15 minutes. Nutritional Information (per serving): Calories: 346 Fat: 7 g Saturated Fat: 2 g Cholesterol: 75 mg Sodium: 626 mg Carbohydrate: 40 g Fiber: 6 g Sugar: 5 g Protein: 33 g
Posted on: Tue, 12 Nov 2013 17:27:41 +0000