Rich, thick beef, lamb, pork or chicken stew with bright tomato flavor, that takes about 20 minutes to prepare. It’s a high protein, low carb comfort food made with simple whole foods, a dutch oven, cutting board and a knife.
Ingredients
You don’t get much simpler than meat (beef, chicken, lamb, or pork), canned tomato, carrots, onions, and celery, stock (or booze), and spices.
It’s interesting to note that this recipe combines ingredients of two common French bases Mirepoix (carrots, onions, and celery) and Herbes de Provence (bay and thyme) with meat, tomato, and liquid.
Nutrition
This is based on chicken stew made with skinless chicken breast, and is based on RDA 2000 kCal recommendations. Your choice of meat has a lot of impact.
This recipe makes 4 260kCal servings, with 30 g protein, 12 g carbs, 2 g fiber, 10 g fat (mostly monounsaturated), lots of vitamin a (115% daily RDA), b vitamins (especially niacin and b6), and selinium.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~260 kcal | — |
| Protein | 30 g | 60% |
| Total Carbohydrate | 12 g | 4% |
| • Fiber | 2 g | 7% |
| • Sugars | 5 g | — |
| Total Fat | 10 g | 13% |
| • Saturated Fat | 1.8 g | 9% |
| • Monounsaturated Fat | 6.0 g | — |
| • Polyunsaturated Fat | 1.6 g | — |
| • Trans Fat | 0 g | — |
| Cholesterol | 75 mg | 25% |
| Sodium | 610 mg | 27% |
| Vitamin A | 1050 mcg RAE | 115% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | ~2 mg | 13% |
| Vitamin K | ~22 mcg | 18% |
| Thiamin (B1) | 0.12 mg | 10% |
| Riboflavin (B2) | 0.18 mg | 14% |
| Niacin (B3) | 13 mg | 80% |
| Vitamin B6 | 1.0 mg | 60% |
| Folate | 45 mcg | 11% |
| Vitamin B12 | 0.4 mcg | 17% |
| Calcium | 60 mg | 5% |
| Iron | 1.8 mg | 10% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 300 mg | 24% |
| Potassium | ~750 mg | 16% |
| Zinc | 1.6 mg | 15% |
| Selenium | 30 mcg | 55% |
Simple High Protein Stew
Equipment
- 1 Dutch Oven
Ingredients
- 1 lb boneless meat beef, chicken, pork, or lamb
- 2 tablespoon olive oil extra virgin
- 2 stalk celery
- 1 onion medum
- 2 carrot
- 1 tablespoon flour
- 14 oz tomato low sodium
- ½ teaspoon thyme
- 1 bay leaf
- 2 cup stock low sodium
- 2 tablespoon cider vinegar
- 1 teaspoon sea salt
Instructions
- Pre-heat oven to 350℉, if baking which I recommend.
- Chop 2 stalk celery, 1 onion, 2 carrot.Cut 1 lb boneless meat into bite-sized pieces.
- Heat 2 tablespoon olive oil in a dutch oven.
- Sauté celery, onion and carrot with ½ teaspoon thyme and 1 bay leaf for about 10 minutes until the vegetables soften and the spices are fragrant.
- Stir in meat and a heaping tablespoon of flour.
- Add 14 oz tomato, 2 cup stock, 2 tablespoon cider vinegar, 1 teaspoon sea salt, and a pinch of pepper. See note on stock.
- Bring to a boil.
- Cover and place in oven, or reduce to a simmer.Simmer for 1 hour (chicken) – 2 hours (beef) until the meat starts to get tender. Remove the lid and cook for another 30 minutes. Add some liquid if it starts to dry out.
