Beef and Sweet Potato Stew

Beef and Sweet Potato Stew
Summary

You can substitute butternut squash for the sweet potatoes in this recipe if you’d like. This stew is excellent served over the Root Vegetable Cakes.

  • Prep time
    20 min
  • Servings
    8 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 195

  • Total Fat 5g
    • Saturated Fat 1.5g
  • Cholesterol 45mg
  • Sodium 210mg
  • Total Carbohydrate 18g
    • Dietary Fiber 3g
    • Total Sugars 8g
  • Protein 19g
  • Potassium 550mg
Ingredients

Ingredients

  • olive oil
    1 tbsp
  • Nonstick cooking spray
    1
  • lean beef stew meat ((chuck or round))
    1 1/2 lbs
  • onion(s) (diced)
    1
  • carrot(s) (sliced 1/2 inch thick rounds)
    2
  • celery stalks (diced)
    2
  • beef broth (fat-free, reduced sodium)
    2 1/2 cup
  • prunes (diced)
    1/2 cup
  • hot water
    1 cup
  • sweet potatoes (about 6 ounces each, peeled and diced into 1 inch chunks)
    2
  • ground cinnamon
    1 1/2 tsp
  • black pepper
    1 tsp
  • salt (optional)
    1 tsp
  • parsley (chopped)
    1/4 cup
Directions

Directions

  1. Add olive oil and generous amount of cooking spray to a large soup pot over high heat. In batches, brown beef on all sides. Do not overcrowd the pan with beef or it will not brown.

  2. Remove the beef from the pan and set aside. Add onions, carrots and celery to the pan and sauté for 4-5 minutes.

  3. Add the beef broth and scrape the brown bits off the bottom of the pan. Add beef and simmer for 1 hour.

  4. While the beef is simmering, soak the prunes in hot water for 20 minutes. Drain the prunes, saving the water and set aside.

  5. After the beef has simmered for 1 hour, add the drained prunes, sweet potatoes, 1/2 cup of the prune water, cinnamon, ground black pepper and salt (optional). Bring to a simmer, covered, for 20 minutes or until potatoes are tender.

  6. Stir in the chopped parsley and serve.

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