Lung Healthy Recipe: Beef Stew

by | Aug 17, 2018 | Blog, Diet And Nutrition, Recipes

Beef stew can be both hearty and healthy. The resveratrol in red wine can help reduce inflammation in the body, while the reduced-sodium beef broth is a heart-healthy choice for this savory dish. This red-meat stew is packed with rich, savory flavors that work as meals for lunch or dinner. If you do not have a pressure cooker, you can cook this stew on low for eight hours.
Prep time: 45 minutes*
Servings: 2
Macros:
Protein: 28G
Fat: 18G
Carbs: 17G
Ingredients:

  • 2 Tbsp. olive oil
  • ½ lb. cubed beef
  • ⅓ onion, peeled & chopped
  • 1 large clove garlic, minced
  • 2 Tbsp. red wine
  • 1 Tbs. red wine vinegar*
  • ¼ cup fat-free reduced-sodium beef broth
  • 1 tsp. Tomato paste
  • ¼ tsp. dried rosemary
  • ¼ tsp. dried oregano
  • 2 whole black peppercorns
  • 1 bay leaf
  • ½ tsp. ground cumin
  • ⅛ tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1 (14 oz.) can whole plum tomatoes, undrained and quartered
  • ½ cup diced potato
  • 1 carrot, peeled and sliced
  • Salt to taste (optional)

Instructions:

  • Heat olive oil in a 5-quart pressure cooker over medium-high heat.
  • Add Half the beef; cook and stir until browned on all sides
  • Remove beef with a slotted spoon and set aside
  • Brown the remaining meat and set aside
  • Place chopped onion in the pressure cooker; cook and stir for 1 minute. Add the garlic and stir for an additional minute
  • Pour in the red wine, red wine vinegar and beef broth; stir in the tomato paste and mix well.
  • Grind or crush rosemary, oregano and peppercorns in a mortar and pestle or spice grinder. Add crushed spices to the cooked with the bay leaf, cumin, cinnamon, cloves and black pepper.
  • Pour in tomatoes and their juice; rinse the can with ½ cup water and add the water to the cooker.
  • Stir in potatoes and carrots
  • Returned browned meat to the pressure cooker.
  • A 5-quart pot should be about quarter full and a little soupy; the potato will dissolve a bit and thicken after cooking. Cover the pot and seal the lid.
  • Bring the pot up to high pressure over high heat.
  • Reduce the heat to low, maintaining full pressure, and cook for 15 minutes.
  • Remove from heat and let the pressure reduce naturally.
  • Taste the stew and add salt, if desired.

Note: Cook time extended to 8 hours without pressure cooker. Spectrum organic red wine vinegar and Colavita red wine vinegar are good options to purchase.

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