Lunch: Slow-Cooker Beef Stew

Searing beef on the stovetop adds a few minutes to your slow cooker routine, but it?s well-worth the payoff in flavor. Serve this stew with a side of steamed green beans for a balanced weeknight meal that makes your kitchen smell inviting all day long.

Ingredients

3 Tbsp flour
1 lb lean beef stew meat (such as round), visible fat trimmed and cut into 1-inch cubes
1 Tbsp olive oil
3 cups fat-free, low-sodium beef broth
1 cup water
3 large carrots, chopped
8 oz mushrooms, sliced
1 large sweet potato, peeled and cubed
1 onion, diced
1/2 tsp dried thyme
1/2 tsp ground black pepper

Instructions

Place the flour in a large resealable plastic bag. Add beef and toss to coat.
Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned. 
Transfer beef and all remaining ingredients to a large slow cooker.
Cover and cook in slow cooker on low for 8 hours.
Dietitian Tip: Buy a cut of beef with “round” in its name and make sure to trim off all visible fat. A slow cooker is the perfect way to transform this lean cut of meat into a tender stew.
MAKE IT GLUTEN-FREE: Use gluten-free flour and ensure the beef broth is gluten-free and this recipe can be made gluten-free.
Recipe Cost: $10.50
Choices/Exchanges: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein

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