A common man's journey to better health

Slow Carb Diet Recipe – Beef Stew with Great Northern Beans

Slow Carb Diet Recipe

Alright slow carbers! I hear a lot of comments about how the slow carb
diet is hard to follow because there’s nothing interesting to eat that
fits it. That’s just not true! Here’s a recipe for a DELICIOUS beef
stew that is both slow carb friendly and extremely nutritious.

Ingredients:
1 – 28oz can of tomato sauce
2 – 14.5oz cans of beef broth
1 – small can of tomato paste
1 bunch of carrots (8-10 medium sized)
2 cups of diced onion
5-6 regular size cloves of garlic
3 cups of peas (I like to use a pack of frozen peas mixed with
mushrooms for extra flavor)

4lb beef roast
3 cups (dry) great northern or white beans

Slow Carb Beef Stew Ingredients

Preparation, day before:

If you are using dry beans, you’re going to want to soak them
overnight according to the instructions on the bag. Get your beans in
a large pan and get them soaking the day before you cook the stew.

Preparation, day of:
Dice your onion and garlic and set aside. Peel and slice carrots into
approximately quarter inch disks and set aside with the onions and garlic. Next, trim your beef roast of excess fat and cut into 1″cubes. That’s it for prep. Now you’re ready to cook!

Get a very large pot hot on the stove top and add just enough vegetable
oil to coat the bottom. A few spoonfuls at a time, add the beef cubes
and sauté until browned. Removed the browned beef before adding more.
As you add the beef, season to taste with salt and fresh cracked
pepper.

Once the beef is browned, remove from the pot and add the carrot,
onion, and garlic mixture. Cook until onions are translucent,
approximately 3 minutes. Add the beef back into the pot.

Open your tomato sauce, tomato paste, and beef broth and add to the
pot with the meat and vegetable mixture. Season with additional salt
and pepper if needed. Add a pinch of rosemary and three bay leaves for
extra flavor. I also like to add a few dashes of white pepper for a
little heat. Try it, it adds a nice touch!

Bring the entire mixture to a boil and lower the heat to a slow
simmer. Cover and allow to simmer for 2-3 hours or until the beef is
tender.

About an hour before you are ready to eat, get your beans boiling on
the stove top (you can also do this the day before if you’d like).
After 30 minutes when the beans are soft but not quite cooked through,
strain and add to the stew mixture. You may also need to add a few
ladles of the bean water to the stew pot in order to ensure there is
enough liquid to finish cooking the beans, so don’t discard it.

Once the beans have softened to your liking and you’re ready to eat,
add the peas. Allow enough time for the peas to heat through (5
minutes or so), and remove from the heat.


Spoon into a bowl and enjoy!

Conclusion:
This looks like a lot of steps and a high amount of difficulty to
make, but it really isn’t. You can substitute canned beans if you’d
like in order to save time. This yields a LOT of food that reheats
very well and is a complete meal in a bowl. If you make this up on a
Sunday you can have lunches and dinners ready for the entire week.
VERY convenient.

2 Comments

  1. Jason's Gravatar Jason
    March 23, 2011    

    What kind of Tomato Sauce do you use, as most tomato sauce are off limits on the Slow Carb because of the sugar added.

    • Jeremy's Gravatar Jeremy
      March 24, 2011    

      Hi Jason,

      Thank you for your question. I have been using normal canned tomato sauce (either Dei Fratelli or Hunt’s) and have seen no negative impact as far as the diet’s effectiveness.

      Your question is a good one, however. I’ll have to do some experimentation with the diet with and without canned tomato sauce and report back. Thanks for your contribution!

      Jeremy

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