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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
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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.
- Remove the beef from the pan and set aside. Add onions, carrots and celery to the pan and sauté for 4-5 minutes.
- Add the beef broth and scrape the brown bits off the bottom of the pan. Add beef and simmer for 1 hour.
- While the beef is simmering, soak the prunes in hot water for 20 minutes. Drain the prunes, saving the water and set aside.
- 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.
- Stir in the chopped parsley and serve.
Nutrition facts
8 Servings
-
Serving Size
1 1/2 cups-1.5
- Amount per serving Calories 190
-
Total Fat
5g
- Saturated Fat 1.7g
- Trans Fats 0g
- Cholesterol 45mg
- Sodium 430mg
-
Total Carbohydrate
18g
- Dietary Fiber 3g
- Total Sugars 8g
- Added Sugars 0g
- Protein 19g
- Potassium 540mg
- Phosphorous 185mg
Ingredients
olive oil
1 tbsp
nonstick cooking spray
1
lean beef stew meat ((chuck or round))
1 1/2 lbs
onion (diced)
1
carrots (sliced 1/2 inch thick rounds)
2
celery stalks (diced)
2
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 (about 12 oz total)
ground cinnamon
1 1/2 tsp
black pepper
1 tsp
salt
1 tsp
chopped fresh parsley
1/4 cup
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