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Nutrition Facts
Hearty Oven Beef Stew with Roasted Cauliflower Slices
Amount per Serving
Calories
366
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
6
g
38
%
Cholesterol
 
84
mg
28
%
Sodium
 
771
mg
34
%
Potassium
 
1157
mg
33
%
Carbohydrates
 
22
g
7
%
Fiber
 
5
g
21
%
Sugar
 
4
g
4
%
Protein
 
35
g
70
%
Vitamin A
 
4303
IU
86
%
Vitamin C
 
70
mg
85
%
Calcium
 
83
mg
8
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

Hearty Oven Beef Stew with Roasted Cauliflower Slices

Servings: 5 servings

Ingredients

  • 1 1/2 pounds beef stew meat cut into bite-sized pieces
  • 1/4 cup whole wheat flour
  • 1 teaspoon salt
  • 1/2 teaspoon paprika
  • 1 tablespoon vegetable oil
  • 1/2 cup yellow or white onions cut into chunks
  • 1 cup potatoes peeled and cut into chunks
  • 1 cup carrots peeled and cut into chunks
  • 1/2 tablespoon tablespoon Italian seasoning
  • 1 cup chicken broth
  • 1 cup water
  • 1/2 14.5 ounce can diced tomatoes

Roasted Cauliflower Slices

  • 1 head cauliflower sliced
  • 2 tablespoons extra virgin olive oil
  • salt and pepper to taste

Instructions

  • Preheat oven to 350 degrees.
  • In a large bowl, combine flour, salt, pepper and paprika.
  • Add stew meat to flour mixture and toss to coat all pieces.
  • Heat large frying pan with oil on medium heat and brown meat about 2 minutes; add more oil if needed for browning.
  • Transfer browned meat to baking dish, add onions, carrots, potatoes, Italian seasoning, broth, water and tomatoes and stir.
  • Sprinkle remaining flour mixture from coating meat over everything and mix thoroughly.
  • Cover and cook until meat is tender, about 1 3/4 to 2 hours, stirring once or twice.

Cauliflower Slices

  • 30 minutes before serving stew, thoroughly wash, slice and spread cauliflower in a single layer on a parchment- or foil-lined sheet pan.
  • Drizzle with olive oil, and season with salt and pepper.
  • Place cauliflower on the top oven rack (rack above the beef stew) and cook until golden and tender, about 30 minutes.
Nutrition Benefit: better digestion, better mental clarity, better sleep, body repair, boost immune system, boost self confidence, consistent energy, improve hydration, minimize headaches, promote eye health, reduce inflammation, stress reduction
Category: vegetables, soups/stews, dairy-free