Better Beef Burgundy - 27g Carbs, 3.5g Fiber
From: Maximize Your Health with South Beach Mega Foods
This hearty beef, mushroom, and sweet potato stew is an absolute
powerhouse of antioxidants. The beta-carotene levels alone are
through the roof (over 1,000 percent of your daily needs!); and
the wine, cocoa, and tomato paste contribute a megadose of lycopene
and flavonoids. B vitamins (especially B12 and niacin) are also
in good supply.
HANDS-ON TIME: 40 min
TOTAL TIME: 2 hr 10 min
1 3/4 cups carrot juice
1 large red onion, cut into 1/2-inch chunks
1/4 cup tomato paste
5 garlic cloves, minced
1/4 cup white, whole-wheat flour
1 3/4 cups dry red wine
1/2 tsp salt
1 lb cremini mushrooms, trimmed and quartered
1/4 tsp freshly ground black pepper
2 cups lower-sodium beef OR chicken broth
1 1/2 lb top round steak, cubed
2 bay leaves
2 tsp unsweetened cocoa powder
1 1/2 lb sweet potatoes, peeled and cut into 1-inch cubes
7 tsp extra-virgin olive oil
1. In a measuring cup or small bowl, whisk together the carrot juice
and tomato paste.
2. Combine the flour, salt, and pepper in a large resealable plastic
bag. Add the cubes of beef, seal, and toss to coat well. Transfer the
beef to a plate. Pour the excess flour mixture into a small bowl and
stir in the cocoa.
3. In a Dutch oven or large saucepan, heat 3 teaspoons of the oil over
medium-high heat. Add half the beef and cook, stirring, until browned
all over but still pink inside, about 2 minutes. Transfer beef to a
plate. Repeat with the remaining beef, using 2 more teaspoons of oil.
4. Add the remaining 2 teaspoons oil to the pan. Add the onion and garlic
and cook, stirring, for 30 seconds. Add 1/2 cup of the wine and stir to
loosen any browned bits from the bottom of the pan. Add the mushrooms,
stir, and cook until the wine has mostly evaporated, about 2 minutes.
5. Sprinkle the reserved flour-cocoa mixture over the vegetables and
stir to coat. Stir in the carrot juice mixture, the remaining 1 1/4 cups
wine, the broth, and bay leaves. Return the beef to the pan and bring
to a boil. Reduce the heat to low, cover, and simmer for 1 hour 30 minutes.
Add the sweet potatoes and return the stew to a simmer. Cover and cook
until the sweet potatoes are tender, about 10 minutes. Discard the bay
leaves before serving.
Servings: 8
Serving Size: 1 1/2 Cups
Nutrition per Serving:
281 Calories, 7g Fat, 1.5g Saturated Fat, 23g Protein, 27g Carbs,
3.5g Fiber, 344 mg Sodium
TIP: Better Beef Burgundy is a great dish to make on a rainy Sunday
afternoon. Freeze half of the stew and serve the other half for Sunday
dinner, or refrigerate and gently reheat the next day. If the entire
stew is being made ahead, undercook the sweet potatoes by about
5 minutes so they won't overcook when you reheat.
