Tuesday, September 25, 2007

Beef & Sweet Potato Stew


This recipe turned out so well, I just had to share it. I adapted it from The Moms' Guide to Meal Makeovers. These nutritionist moms take family-friendly recipes and make them over in healthier, yet still simple to do, recipes. I find them easy to adapt to the GFCF Diet. In this recipe, they replaced russet potatoes with sweet potatoes, add green beans, and dried plums (prunes). The sweetness of the prunes really makes this delicious. An added plus: leftovers! This stew freezes well too. Enjoy! (P.S. if you are wondering why I have been posting all the fall foliage, it is because I now live in South Florida and I really miss the color, but at least I can see it on my blog!)


Beef & Sweet Potato Stew

¼ cup GFCF all-purpose flour (such as Bob’s Red Mill)
1 ¼ lb. extra lean beef, cut into cubes
2 TB extra virgin olive oil
1 small onion cut into wedges
10 baby bella mushrooms, sliced in half
2 large sweet potatoes, peeled and cut into cubes
2 cups organic beef or vegetable broth
1 (8 oz) can tomato sauce
10 pitted dried plums, quartered
½ tsp salt
½ tsp garlic powder
¼ tsp ground cinnamon
1/8 tsp ground cloves
2 cups green beans, trimmed
salt and pepper to taste

Place the flour in a bowl. Add the beef and toss to coat. Heat 1 TB of oil in a large Dutch oven over medium heat. Brown the beef cubes until lightly browned, about 5 minutes. Remove and set aside. Add the remaining oil, onion, and mushrooms. Add a few TB of broth to scrape any tasty bits from the bottom of the pot. Stir frequently until the onions and mushrooms are tender, about 5 minutes.

Return the beef and accumulated juices to the pot. Add the sweet potatoes, broth, tomato sauce, plums, salt, and seasonings. Bring to a boil, reduce heat and simmer covered about 45 minutes. Stir in the green beans and simmer uncovered about 30 additional minutes until potatoes and beans are tender. Season with salt and pepper to taste.

6 comments:

Thomas Dzomba said...

Katherine,

Thank you for this recipe!! I was thinking about doing a beef stew this weekend, and I think I have found the one to try!
Thomas

childlife said...

Wow! This looks really good! I love to make stew this time of year and was getting kind of bored with my stew recipes. I never thought of sweet potatoes in a stew before - what a great idea!

GFCF Mommy said...

You are welcome, Thomas. I am making your polenta crust pizza tonight!

childlife, I think you will really like this recipe. I am still trying to get up the nerve to try making your gfcf goldfish crackers, those were impressive!

J said...

Thanks for reading my blog :) I didn't know the comments were hidden until my friend mentioned it to me today. I have found yours both helpful and interesting. Sorry to post this under your recipe but I don't know how to send a generic message.
-J
http://austinsgfcfjournal.blogspot.com

GFCF Mommy said...

Hi J,

Happy to help! I really like what you and your friends are doing, tracking your children's progress on your blogs and supporting each other. It is so nice to see.

I know it is hard when your children are small, the dx is new, and you are trying lots of different things like the gfcf diet and busy with the therapies. I am glad you all have each other for "real life" support. That is really important.

Anonymous said...

This was delish! Thanks for the recipe!