Hey there, stew lovers!
Are you craving something comforting but looking to keep it light? I’ve got you covered!
Today, I’m sharing my low-calorie beef stew recipe.
It’s hearty, flavorful, and won’t wreck your diet.
Perfect for cozy evenings or meal prep for the week.
Let’s dive into this delicious goodness!
Suggestions for Ingredient Substitution
Bottom round beef can be replaced with lean turkey breast or chicken thighs for a lower-fat option. These poultry alternatives will reduce calories while maintaining a hearty texture. Adjust cooking time as poultry may cook faster than beef. For a plant-based version, use mushrooms or seitan, which offer meaty textures and umami flavors.
Beef stock can be substituted with vegetable stock or low-sodium chicken broth to reduce sodium content. These alternatives provide similar depth of flavor while accommodating vegetarian or lower-sodium diets. If using vegetable stock, consider adding a splash of soy sauce or miso paste for umami.
Potatoes can be replaced with cauliflower florets or turnips for a lower-carb option. These vegetables will absorb flavors well and provide a similar texture to potatoes. Cauliflower or turnips may cook faster than potatoes, so add them later in the cooking process to prevent overcooking.
| Preparation Time | 15-20 minutes |
| Cooking Time | 100-120 minutes |
| Total Time | 115-140 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 2200-2500
- Protein: 160-180 g
- Fat: 80-100 g
- Carbohydrates: 180-200 g
Ingredients
For the beef preparation:
- 1 tsp garlic powder
- 1/4 cup plain flour
- 1 tsp onion powder
- 2 lb bottom round beef (cut into 1 1/2-inch cubes)
- olive oil spray
- 1/2 tsp kosher salt
- freshly cracked black pepper (to taste)
For the stew:
- 4 thyme sprigs (fresh for best flavor)
- 1 lb small golden potatoes (quartered)
- 1/2 tsp kosher salt
- 1 cup chopped celery (from about 2 stalks)
- 2/3 cup dry red wine (I use a Cabernet Sauvignon)
- 3 tbsp tomato puree
- 1 cup small carrots (peeled and cut into 1/2-inch pieces)
- 1 large onion (diced into 1/2-inch pieces)
- 2 tbsp balsamic vinegar
- 5 cups beef stock (low sodium preferred)
For the thickening slurry:
- 2 tbsp corn flour
- 1/4 cup water
For the garnish:
- fresh chopped parsley
Step 1: Prepare the Beef
Begin by trimming any excess fat from the beef.
Cut the beef into bite-sized chunks.
In a bowl, combine garlic powder, onion powder, 1/2 teaspoon of kosher salt, and freshly cracked pepper with flour.
Toss the beef chunks in this seasoned flour until they are thoroughly coated.
Step 2: Sear the Beef
Preheat a Dutch oven over medium-high heat and spray it with olive oil.
Working in two smaller batches to avoid overcrowding, sear the beef chunks on all sides until a golden crust forms.
This step does not cook the beef through, but imparts flavor and texture.
Remove each batch of partially cooked beef from the pot and set aside.
Step 3: Sauté the Onions and Deglaze the Pot
Add more olive oil spray to the now-empty Dutch oven.
Add the onions and sauté them for about 5 minutes, or until they become tender and translucent.
Pour in the wine and use a wooden spoon to deglaze the pot by scraping up any browned bits stuck to the bottom.
Step 4: Build the Stew
Add beef broth, tomato paste, balsamic vinegar, carrots, and celery to the pot.
Return the seared beef to the pot along with thyme sprigs and another 1/2 teaspoon of kosher salt.
Stir everything together, cover the pot, and let it simmer on medium-low heat for 45 minutes.
Step 5: Add Potatoes and Continue Cooking
After the initial 45 minutes of simmering, add the baby potatoes to the stew.
Cover the pot and let it simmer for an additional 45 minutes, allowing the flavors to meld and the vegetables to become tender.
Step 6: Thicken and Finish the Stew
After the second simmering period, create a slurry by mixing cornstarch with water.
Pour this slurry into the pot, stirring to combine.
Allow the stew to simmer for another 5 minutes or until thickened to your desired consistency.
Garnish with fresh parsley before serving.
Enjoy your hearty beef stew!
