Heart Healthy Hearty Beef Stew Recipe
In a heavy large pot, heat oil over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes. Add garlic and sauté 1 minute. Add broth, water, tomato paste, sugar, thyme, Worcestershire sauce and bay leaf and stir to combine. Bring mixture to a boil. Reduce heat to medium-low, cover and simmer 1 hour, stirring occasionally.
Meanwhile, melt butter in another large pot over medium heat.
Add potatoes, onion, carrots and celery. Sauté vegetables until golden, about 20 minutes. Add vegetables to beef stew. Simmer, uncovered, until vegetables and beef are very tender, about 40 minutes. Discard bay leaf. Tilt pan and spoon off fat. (Stew can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to a simmer before serving.)
Transfer stew to serving bowl. Sprinkle with parsley and serve
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About This Healthy Recipe
When most people think of beef stew, they don’t think of it fitting into a heart healthy diet. But this heart healthy beef stew recipe may change your mind. It includes all of the rich and classic taste you have come to expect from a satisfying beef stew, but with less sodium, fat and calories than many other beef stew recipes. As an added bonus, it’s also gluten free, so if you are limiting or eliminating gluten from your diet, there’s no reason to skip this gluten free beef stew recipe. Here are a few ways we have made this traditional-tasting recipe healthier: Gluten Free As mentioned, this beef stew contains absolutely no gluten. The fresh ingredients – beef, vegetables and potatoes – naturally are gluten-free. The recipe calls for gluten free broth and Worcestershire sauce so just check labels carefully. Otherwise, you can enjoy this gluten free beef stew recipe without having to skimp on taste. Lower in Sodium Stew is typically comprised of cubes of beef along with vegetables and potatoes in a seasoned broth. What goes into the broth is what can make sodium levels skyrocket in many stew recipes, but this low sodium beef stew uses reduced-sodium beef broth combined with water and herbs as the base of a tasty meal that is accented by fresh vegetables and russet potatoes. This results in a flavorful stick-to-your-ribs meal that is loaded with taste but not sodium. In fact, no additional salt is added. Lower in Fat You may not think of beef stew as a low fat meal, but with this low fat beef stew recipe, you may be surprised by how heart healthy stew can be. There are just 3g of saturated fat per serving, which comes primarily from the beef. Otherwise, the recipe calls for only one tablespoon of butter and some olive oil, with no other sources of fat needed. That keeps the overall fat content low, which is a welcome bonus if you are following a heart healthy diet. Lower in Calories As we created a healthier beef stew by reducing the amount of fat and sodium it contained, we also wound up reducing the calorie count. Adding more vegetables and potatoes and reducing the amount of beef kept the taste intact while resulting in a low calorie beef stew recipe that clocks in at just 373 per serving. Included in this calorie count is a whopping 28g of protein, so this hearty meal will keep you feeling fuller longer.