Welcome to Sunday Suppers – a new feature on Everyday Maven!

Sunday Suppers is where I will post recipes that are still wholesome and delicous but not quite “Everyday” recipes – they may need a bit more prep time, cooking time, or be a fabulous treat for a relaxing weekend dinner.

The first dish in this installment is my Skinny Beef Stew.  Beef stew is classic comfort food and the kind of dish that not only warms your soul but sticks to your ribs if you know what I mean.  I have been working on a skinny version for quite some time and let me tell you, this one wasn’t easy!  Classic beef stew is usually a lot of fatty meat, flour, butter, potatoes, more flour, and maybe a couple peas for garnish.

Well this beef stew is not short on taste anywhere but sure is short on fat, calories, and Points Plus.  This dish serves 8 and is ONLY 6 Points Plus per heaping cup.

I used a pound of extra-lean stew meat instead of 1.5 or 2lbs.  I found that the taste was the same and there was enough meat “per bite” that the extra meat didn’t really add anything except calories.  Next, I cut back to one large russet potato and added in a parsnip, the parsnip looks and has the same texture as the potato and my meat and potatoes husband couldn’t tell the difference.  Last, I strategically used minimal amounts of flour and butter to get the biggest bang for my buck and man it paid off! This was delicious!

Serve with a salad, some crusty bread, and maybe even some Creamy Mashed Cauliflower and you will be in heaven.  The only way to top this meal is a great movie and snuggling under a warm blanket.

NOTES:

  • I wrote the ingredients of this recipe in sections to make it easy to understand.  Don’t be freaked out by how long it looks – there are a lot of repetitive ingredients like salt, pepper, olive oil, carrots, etc.
  • This stew is best the next day but if you want to eat it the same day you make it, let it sit in the pot on a cool burner for 30 to 45 minutes to thicken up and settle.
  • I use a spice bag to contain the fresh herbs and bay leaf.  These are great and make it easy to dig out the herbs without any rouge leaves getting left behind.
  • I would consider this freezer friendly but note that potatoes tend to get a bit mushy in the freezer.
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Sunday Supper: Skinny Beef Stew
 
Prep:

Cook:

Total:

 

6 Points Plus Per Serving — Recipe Makes 8 Servings — Individual Serving is 1 Heaping Cup
By:
Serves: 8

Ingredients
  • Section 1:
  • 1 pound extra-lean stew meat, cut into chunks
  • ¼ cup whole wheat flour (I like Bob’s Red Mill Whole Wheat Pastry Flour)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon fresh ground black pepper
  • 2 teaspoons olive oil
  • Section 2:
  • 2 teaspoons olive oil
  • 1 large yellow onion (or 2 small onions), finely chopped
  • 1 large carrot, finely chopped
  • 1 large stalk celery, finely chopped
  • 3 cloves garlic, finely chopped
  • ½ teaspoon kosher salt
  • ½ teaspoon dried thyme
  • ¼ teaspoon fresh ground black pepper
  • Section 3:
  • 2 tablespoons whole wheat flour
  • 3 cups Organic Beef Stock
  • 1 cup Red Wine (dry)
  • sprig fresh rosemary
  • sprig fresh oregano
  • handful of fresh thyme
  • 1 bay leaf
  • Section 4:
  • 1 large russet potato, peeled and cubed
  • 2 small carrots, peeled and cubed
  • 1 medium parsnip, peeled and cubed
  • 8 ounces mushrooms, cleaned and quartered
  • Section 5:
  • ½ cup frozen peas
  • 1½ teaspoons kosher salt
  • ¾ teaspoon fresh ground black pepper
  • Section 6:
  • 1 tablespoon Earth Balance or Butter

Instructions
  1. We are going to attack this recipe in sections because that is how it is cooked. There is a bit of time in between each section, so it is less over-whelming then it looks!
  2. Section 1: This is where we prepare the stew meat. Cut your meat into cubes and pat dry with a paper towel. Combine whole wheat flour with salt and pepper.

    Dredge meat in flour. Heat olive oil in large dutch oven or soup pot (I used a non-stick).

    Shake off excess flour and sear meat over medium-high heat for 4 to 6 minutes until browned on all sides.

    Remove from pot and place on a plate.

  3. Section 2: Now it’s time to chop some vegetables. If you are a regular reader you know that means it’s food processor time! Place the carrot, celery, and garlic in the food processor and process until finely chopped.

    Next, place onion into processor and pulse a couple of times until it looks like this.

    Heat olive oil in pot over medium high heat and put vegetable mixture in pot. Add salt, pepper, and dried thyme.

    Let cook for 3 to 4 minutes until onions are translucent.

  4. Section 3: Sprinkle whole wheat flour over vegetable mixture and stir to coat.

    Return seared beef cubes to pot along with beef stock and red wine.


    Place fresh herbs and bay leaf in spice bag and into pot.

    Bring to a boil. When boiling, cover and lower light to a simmer.

    Set timer for 90 minutes. While stew is cooking, start preparing vegetables for Section 4.

  5. Section 4: Clean mushrooms, slice off stem and slice into quarters. Peel carrots, parsnip, and potato and cube into evenly sized cubes. Place potato in a small bowl covered with water so it doesn’t turn brown.

    When 90 minute timer goes off, add vegetables (drain potato from soaking water first).

    Return to a boil, cover and lower light to a simmer. Set timer for 45 minutes.

  6. Section 5: When 45 minute timer goes off, remove lid. Add frozen peas, kosher salt, black pepper. Continue cooking uncovered for an additional 30 minutes.
  7. Section 6: When 30 minutes is up, remove pot from heat. Add in Earth Balance and stir. Let stew sit to cool and thicken for at least 30 minutes before serving.

    Enjoy!