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Beef and Sweet Potato Stew
20 min prep time
1 hr 25 min cook time
8servings
Recipe by
Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
How to Make Beef and Sweet Potato Stew
You can substitute butternut squash for the sweet potatoes in this recipe if you’d like. This stew is excellent served over the Root Vegetable Cakes.
20 min prep time
1 hr 25 min cook time
8servings
1 1/2 cups-1.5
Print Recipe >
Step-By-Step Instructions:
-
Add olive oil and generous amount of cooking spray to a large soup pot over high heat. In batches, brown beef on all sides. Do not overcrowd the pan with beef or it will not brown.
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Remove the beef from the pan and set aside. Add onions, carrots and celery to the pan and sauté for 4-5 minutes.
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Add the beef broth and scrape the brown bits off the bottom of the pan. Add beef and simmer for 1 hour.
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While the beef is simmering, soak the prunes in hot water for 20 minutes. Drain the prunes, saving the water and set aside.
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After the beef has simmered for 1 hour, add the drained prunes, sweet potatoes, 1/2 cup of the prune water, cinnamon, ground black pepper and salt. Bring to a simmer, covered, for 20 minutes or until potatoes are tender.
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Stir in the chopped parsley and serve.
Nutrition facts
8 Servings
-
Serving Size
1 1/2 cups-1.5
- Amount per serving Calories 180
- % Daily value*
-
Total Fat
6g
8%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 45mg 15%
- Sodium 410mg 18%
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Total Carbohydrate
16g
6%
- Dietary Fiber 3g 11%
- Total Sugars 8g
- Added Sugars 0g 0%
- Protein 17g
- Potassium 430mg 9%
Ingredients
olive oil
1 tbsp
nonstick cooking spray
1 spray, 0.25g
lean beef stew meat ((chuck or round))
1 1/2 lbs
onion(s) (diced)
1 med
carrots (sliced 1/2 inch thick rounds)
2 med
celery (diced)
2 stalks
fat-free, reduced sodium beef broth
2 1/2 cup
prunes (diced)
1/2 cup
hot water
1 cup
sweet potatoes (peeled and diced into 1-inch chunks)
2 medium (~12 ounces total)
ground cinnamon
1 1/2 tsp
black pepper
1 tsp
Kosher Salt
1 tsp
chopped fresh parsley
1/4 cup
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