It’s starting to get cold at night and that makes me crave warm, comfort food. And one of my favorite comfort foods – beef stew. This one is made with mushrooms and whole onions to replace the potatoes and has plenty of great beef flavor. You can easily modify the recipe to include any other veggies you like. It freezes great and tastes even better the next day.
Dukan Diet Beef Stew
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Serving Size: 1 cup
Nutritional Info: 221.8 calories, 7 g of fat, 8 g carbohydrates, 4 g dietary fiber, 29 g of protein
1.5 lbs lean stewing beef, cut into 1 inch chunks
2 chopped carrots, chopped
3 chopped parsnips, chopped
3 chopped celery ribs
1/2 medium onion, diced
10 small whole onions (cippolini or pearl)
2 8oz packages crimini mushrooms
2 tbsp Worcestershire sauce
1 tbsp vegetable oil
2 cups water
3 cloves of garlic, 2 peeled whole cloves and 1 finely diced clove
2 bay leaves
1.5 tsp salt
1/2 tsp pepper
1 tsp smoked paprika
1/4 tsp ground allspice
2 tbsp cornstarch
2 cups fat free beef broth
1. In a large soup pot, heat the vegetable oil over medium high heat. Brown the beef on all sides.
2. Add the water, minced onions, garlic, smoked paprika, bay leaves, Worcestershire sauce, allspice, salt, and pepper to the beef. Cover and simmer for 90 minutes.
3. Add mushrooms, whole onions, carrots, parsnips, and celery to the pot and the 2 cups of beef broth. Cook for an additional 45-60 minutes or until the beef is fork tender and shreds easily. The time may vary depending on the beef.
4. Mix the cornstarch with a small amount of cold water and stir together. Pour into the stew and bring to a boil. Immediately turn off the heat and let rest before serving. This thickens the beef stew.