Ingredients
1 medium Onions, sliced
2 cloves Garlic, fresh,
3 Carrots, cooked (6” to 7” long)
1 1/2 cup Butternut squash, cubed (peeled and pre-cubed makes it easier)
1 1/2 pounds Beef, stew meat cubed preferably grass fed
3/4 cup Burgundy wine, beer or water
1/2 cup Organic Low Sodium beef broth
1 (14.5 oz) Tomatoes, canned, diced
1 whole Bay leaf
1 teaspoon basil, dried, ground
1 teaspoon Oregano, dried, ground
1 teaspoon Thyme, dried, ground
1 pkg (10 oz) Green beans, frozen (fresh could be used)
1/2 teaspoon Salt
1/2 teaspoon Black pepper
Preparation Instructions
Turn a large crock-pot on.
Place salt, pepper, basil, thyme and oregano in a small dish and use half to season
the beef save half of the seasoning for later. Add onions, carrots, butternut squash, garlic. Add beef. Add broth and wine (or water), tomatoes. Add herbs and spices.
Cook on high for about 3-4 hours or low for 7-8 hours crock-pot temperatures vary. Newer crock-pots have a timer function which is quite helpful.
Add frozen green beans during the last 10-15 minutes of cooking.
Serve over a cooked whole grain such as brown rice, quinoa, or whole grain or quinoa pasta. Brown rice can be prepared using a rice cooker with a timer. The whole grain can be prepared ahead of time using the cook once eat thrice method. An example is making a large batch of quinoa using half the batch to be served with the stew and using the other half for another meal.
Yield is 12 servings Serving size is 1/2 cup
Basic Nutritional Values
Calories: 142
Cholesterol: 34 mg
Calories from Fat: 50
Sodium: 420 mg
Total Fat: 6 gm
Total Carbohydrate : 0 gm
Trans Fat: 0.0 gm *
Dietary Fiber: 2 gm
Saturated Fat: 1.7 gm
Sugars: 5 gm
Polyunsat Fat: 0.5 gm
Protein: 12 gm
Monounsat Fat: 2.7 gm
*One or more ingredients has a missing value