Beef Stew

By Suzanne Anderson March 30, 2023 31 mins read 150 Views

Although stew has been a staple American dish, I think it originated in Ireland after the potato famine. The most common meat was lamb (or, more often among the poor, mutton or young goat). They added potatoes and onions to the pot along with the meat. Over time, other additions to the pot were added, such as parsley, turnips and celery, or even barley. It is American classic food, which I consider due to its Irish immigrant roots, so I included it in our exploration of American classic foods.

Although I made this stew with lean beef sirloin, which was what I had in my freezer this weekend, I normally use beef chuck. Even beef shank has been used in stew. The nutritional information will not be affected by the choice of beef cut. For the potato substitute, I use rutabaga. Rutabagas taste and texture are similar to potatoes, but they are much yellower. These (and carrots!) are starchy vegetables, so this dish will not be suitable until you reach the starchy veggie rung on the OWL carb Re-introduction ladder. Substitute turnip for the stew 'potatoes" if you are still in Atkins Phase 1Induction.

INGREDIENTS:

1 1/2 lb. 1 1/2 lb.

1/4 c. Carbalose flour, or sifted CarbQuik (2 t. consumed & calculated below). (Use oat fiber to lower carbs

Salt and black pepper

2 T. olive or coconut oil

1 large stalk of celery, cut into 1" pieces

1 large carrot, cut 1'' pieces

3 oz. onion, cut 1'' pieces

8 oz. 8 oz.

3 c. water (or enough water to cover the contents of the pot)

DIRECTIONS Heat oil on a nonstick skillet or in a large pot. Use a paper plate to mix flour, oat fiber, salt, and pepper. Dredge the meat. If necessary, save extra flour to thicken the mixture at the end. Place the meat in a hot skillet and brown it on both sides. Turn the meat over and brown the other side. Add a few pieces of rutabaga to the meat. Add water to the meat. The meat and rutabaga should be covered with 3 cups of water. If it is not, add more. Bring the liquid to boil. Reduce heat and cover. Let simmer for 30 minutes. After 30 minutes, remove the lid, and add the carrots and onions evenly to the pot. Cover and simmer until tender but not completely dissolved. This is less appealing visually. This will take approximately 15-20 minutes. The liquid will thicken naturally as the flour is added to it. If the liquid is not thick enough, add a little more flour or xanthan gum to your mixture, stir, and then simmer. Continue to cook for a few more minutes, adding flour or xanthan gum until you reach your desired thickness. You have two options: you can place all the meat and vegetables on a platter, with the beef juices in separate bowls (which I prefer so that I can dip my pot gravy as much as I want), or you can put them all together in one dish. You have the option.

NUTRITIONAL INFORMATION: Each serving contains:

257 cals, 50.6g fat, 7.94g carbs, 2.62g fiber, 5.32g NET CARBS, 31.3g protein, 142 mg sodium

By: Peggy
Title: Beef Stew
Sourced From: buttoni.wordpress.com/2023/03/30/beef-stew-2/
Published Date: Thu, 30 Mar 2023 12:45:19 +0000

Frequently Asked Questions

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Can I drink alcohol on a keto diet?

Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. It is important to be mindful when you consume alcoholic drinks.

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Statistics

The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)

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Common Mistakes to Avoid when on a Ketogenic Diet

To ensure success with a ketogenic diet, it is important to do so correctly. There are still many mistakes people make when starting their ketogenic journey. They can have a devastating impact on their progress.

It is important to pay attention to what you eat and how much. You can lose weight by eating too many fats and making poor carb choices. It's important to remember to monitor your intake of carbohydrates, fat, and protein levels for each meal.

Accidentally consuming hidden carbs could truly derail your efforts. Hidden carbs are often found in processed meats and parmesan, as well as other seemingly innocent foods. Be sure to read all labels. Restaurant meals may have higher carbohydrate levels than the recommended limit.

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