Healthy Sweet Potato Stew

sweet potato stew

This recipe must be good, because it’s adapted from a fitness magazine–and my family still likes it!  At my house, the comfort foods come out as soon as the fall chill hits the air.  But these aren’t just any comfort foods.  They’re cleaned up, but with that great hearty taste my family wants.  This stew is a perfect example.  Bonus:  It’s also pretty easy to make.

(serves 4)

1 pound lean trimmed stew meat

1/2 cup yellow onion, thinly sliced

1 tsp minced garlic

2 cups reduced-sodium beef broth

1/4 tsp ground allspice

1/4 tsp ground cloves

1 tsp. Worcestershire sauce

1/8 tsp sea salt

1/8 tsp

1/2 packet stevia

2/3 cup sweet potato, peeled and diced (I’ve used more)

1/2 cup chopped green string beans

1/4 cup carrots, peeled and thinly sliced (I’ve used baby carrots)

1/2 cup celery, thinly sliced

1/2 tbsp dried mushrooms (I’ve used sliced fresh, sautéed)

1 tbsp whole-wheat flour (optional)

Salt and pepper

Coat large pan with cooking spray and place over medium heat.  Sprinkle stew meat with salt and pepper and sear all sides, then reduce heat to low.  Add beef broth, onions, Worcestershire sauce, and all spices.  Stir gently to coat.  Cover pan and let simmer for 90 minutes.

Thinly slice celery and carrots; cut beans into bite-size pieces; peel and cube sweet potato.  Stir in all veggies, then cover and let cook on medium-low (simmer) for an additional 40 minutes.

If desired, thicken stew by adding a tablespoon of whole-wheat flour whisked together with a small amount of water.

Nutrition facts (per serving):

220 calories, 23 g protein, 18 g carbs, 6 g fat, 4 g dietary fiber, 8 g sugar, 611 mg sodium


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