High-Protein Beef and Carrot Stew

LEVEL

EASY

TIME

2 HRS & 15 MIN

SERVES

4

NUTRITION

CALORIES

330

FAT

13g

PROTEIN

28g

CARBS

19g

INGREDIENTS

1/4 cup (30g) plain flour

1/4 tsp. ground black pepper

1 lb. (450g) beef chuck, or similar stewing beef, trimmed and cubed

2 tbsp. olive oil

2 tbsp. red wine vinegar

1 cup (240ml) red wine

3 cups (700ml) beef stock

1 onion, peeled and chopped

5 carrots, peeled and cut into chunks

2 tsp. salt

Bouquet garni (secured in cheesecloth or spice bag):

2 bay leaves

2 sprigs thyme

2 sprigs rosemary

6 juniper berries

3 whole cloves

Recipe Key>>

INSTRUCTIONS

Step 1

Combine the flour and black pepper in a bowl. Add in the cubes of beef and toss in the flour to coat.

Step 2

Heat the olive oil in a large saucepan and brown the beef on all sides. Do this in two batches if necessary as overcrowding the pan stops the beef from browning properly.

Step 3

Add in the vinegar and red wine and cook over medium-high heat for 2-3 minutes. Next add the beef stock and bouquet garni. Bring to a boil, then reduce the heat to a gentle simmer. Cover the pan and cook for about 1 ½ hours, until the beef is tender.

Step 4

Add the onions and carrots and simmer, covered, for another 30 minutes adding more beef stock if it is starting to look too dry.

Step 5

Once the carrots are tender, remove the bouquet garni, and season the stew with salt and pepper to taste.

QUICK TIPS

If the stew looks too watery, remove the beef from the pan, and blend part of the stew with a hand blender until you have reached the desired consistency.

Serving suggestions: potatoes, rice or bread