Beef and Mushroom Stew
DinnerBeef and Mushroom Stew with a touch of red wine is a heart-felt warmly meal. This recipe is both nutritious and delicious, it does take some time to cook but it is well worth it!
Calories532kcal
Carbs38g
Protein60g
Fats15g
For Exercise DayPerformance Benefits
This recipe is a provides a good quantity of carbohydrates and a whopping 60g of protein, making it a great post-exercise recovery meal.
Health Benefits
This recipe is a good source of Iron which is essential for hemoglobin production, it also helps to maintain several other functions in the body, such as cognitive function, immune function, gastrointestinal function, and regulation of body temperature.
Expert Tips
Stew is a great meal prep recipe as it reheats easily and almost tastes better after a day or two in the fridge when the flavours have had time to marry!
Equipment
- Large casserole dish
- Pan
Ingredients
- 1 tbsp Extra virgin olive oil
- 22 g Mushrooms (400g)
- 2 Onion (chopped)
- 3 clove Garlic (crushed)
- 3 tbsp Flour (all purpose flour)
- 800 g Lean beef (stewing meat)
- 1 tsp Salt
- 1 tsp Ground pepper
- 13 tbsp Red wine (1 cup, dry)
- 1 handful Thyme (fresh and chopped)
- 1 cube Beef stock
- 800 ml Water (hot)
- 1 Bay leaf
- 2 Potatoes (400g, peeled and chopped)
- 5 Carrot (300g, peeled and sliced)
Instructions
- Heat 1 tsp of olive oil in a large casserole dish over medium-high heat. Add mushrooms, and sauté for 5 minutes or until they begin to brown, then set aside.
- Add more oil to the pan and then add the onion, sauté for 8 - 10 minutes. Add garlic and sauté for a further minute. Add onion mixture to the mushroom mixture.
- Place flour in a shallow bowl. Dredge beef in flour, shaking off excess. Heat olive oil in a pan over medium-high heat. Add half of the beef, season with salt and pepper. Cook for 6-8 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat with remaining beef.
- Add wine, thyme, stock, and bay leaf to the pan, bring to a boil, scrape any excess off the bottom of the pan. Pour in beef and mushroom mixture. Cover and simmer for 1 hour over low heat.
- Add potatoes and carrots and simmer, uncovered for another hour or until the sauce has thickened. Remove bay leaf before serving.
Notes
Nutrition
Serving: 1ServingCalories: 532kcalCarbohydrates: 38gProtein: 60gFat: 15gSaturated Fat: 4.7gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.27gCholesterol: 150mgSodium: 376mgPotassium: 1462mgFiber: 6gSugar: 10.9gVitamin A: 1183ugVitamin C: 11.6mgCalcium: 96mgIron: 6mg
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