Monday, February 15, 2010
Grassfed Beef Stew w/ Root Vegetables
If you think a stew is not a stew without starchy potatoes, you haven't given root vegetables an earnest try. Texture of root vegetables - specifically rutabaga & parsnip for this recipe - are so similiar to potatoes when cooked, you will not mind eliminating the potato.
2-3 lbs Chuck Beef, Grass Fed (if you can get that - Whole Foods has this already cut in chunks!)
2-3 large carrots
4-5 med rutabagas
3 med parsnips
6 cloves garlic
1-2 med onions
2-3 organic tomatoes (or, if convenience is key, read label carefully and use canned, fire roasted - which adds some heat to the recipe)
organic coconut oil
choice of herbs/salt/pepper
3-4 cups Organic, low-sodium beef broth
1/2 Cup red wine (optional)
If you cannot find chuck already cut up, dice up the roast into 2" pieces
In a large cast iron skillet brown the beef cubes in some coconut oil, remove and place in oven-proof casserole.
Peel and chop up vegetables and add to casserole.
Add coconut oil to skillet and saute onions until they begin to brown, add garlic and saute another 2-3 min. Remove and dump into casserole.
Add the beef broth to casserole and, if desired, red wine (do not use cooking wine - this is loaded with too much sodium).
In a small bowl, mix together desired herbs/salt/pepper (I use marjoram, basil, oregano, thyme, sea salt, freshly ground pepper and dehydrated onions - they give a distinct flavor on top of fresh onions)
Place casserole in preheated 350 degree oven for 1-2 hours. You can also use your crockpot using this recipe - follow all directions, except dump into your crockpot and cook on high heat for 4-6 hours or low heat for 8-10 hours.
Posted by Maria at 9:22 AM