Beef Stew

Click to enlarge
Click to enlarge

Though I made this batch of stew with lean sirloin, you can use beef chuck and it will not change the nutritional number a bit (10 calories total).  My husband requested this tonight and I had a rutabaga on hand, so I decided to accommodate.  Rutabagas are very similar to potatoes in flavor and texture but are considerably yellower.  They (and carrots) are a starchy vegetable, therefore this dish is not suitable until the starchy veggie rung of the OWL ladder.  So if you’re still in Induction, substitute turnip or red radishes for the rutabaga in this.

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1½ lb. lean beef sirloin or chuck cut into 2-3″ pieces

¼ c. Carbalose flour (only 2 T. is used & calculated below), or oat fiber will work for lower carbs

Dash salt and pepper

2 T. coconut or olive oil

1 large stalk celery, cut into 1″ pieces

1 large carrot, cut into 1″ pieces

3 oz. onion, cut into slivers

8 oz. rutabaga, peeled and cut into 1½” pieces

3 c. water (or enough to cover meat)

DIRECTIONS:  Heat oil in a non-stick stew pot or very large, deep skillet.  Mix flour, salt and pepper on a paper plate and dredge surface of meat.  Save extra flour for thickening at the end, if needed.  Place meat into hot pan and brown thoroughly on the first side.  Turn and brown the second side.   Place cut up rutabaga around the meat.  Pour water over the meat.  3 c. water should about cover the meat and rutabaga, but add more if it does not.  Bring liquid to a boil and then lower heat, cover and simmer 30 minutes.  Lift lid after 30 minutes, add carrots and onion evenly to the top, recover and simmer just until they are tender but not falling totally apart, which is not so visually appealing.  That will be about 15-20 minutes max.  The flour will naturally thicken the liquid.  However, if not thick enough for your liking, dust in a bit of the leftover flour, stir and simmer.  Repeat with more flour to desired thickness.  You can either serve all the meat and veggies on a platter with the beef juices in a separate serving bowl (what I usually do so I can dip just the amount of pot gravy I like over mine), or you can serve it all in one serving dish. Your call there.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

257 calories

50.6 g  fat

7.94 g  carbs, 2.62 g  fiber, 5.32 g  NET CARBS

31.3 g protein

142 mg sodium



2 thoughts on “Beef Stew

  1. Maryanne Darner

    Your recipe sounds good, but I think you are mistaken about the starch content of rutabagas.My food values book actually has it listed with 1 less carb than turnip.

    1. Per, which uses the USDA database for foods, 3 oz. turnip raw has 5.5 carbs, 1.5 fiber and 4.0 Net Carbs; 3 oz. rutabaga raw has 6.9 carbs, 2.1 fiber and 4.8 Net Carbs. Granted, .8 NC is not a lot higher than turnips, but a lot higher and starchier than the many green vegetables on the Induction Acceptable veggie list I can chose from. I only eat them when having things like stew for this reason.The official Atkins website forums always refer to these as a starchy veggie to be avoided until you get to the starchy rung of OWL. But I can’t find that reference in DANDR at the moment. But it seems like I read it somewhere in one of the books.

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