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Bowl of Stew
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Simple High Protein Stew

Rich, thick, high protein beef, lamb, pork or chicken stew with bright tomato flavor, that takes about 20 minutes to prepare. Four 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.
Prep Time20 minutes
Cook Time2 hours
Total Time2 hours 20 minutes
Course: Main Course, Soup
Cuisine: American
Keyword: DASH Diet, Lactose Free, Mediterranean Diet, MIND Diet, Vegetable
Servings: 4
Calories: 200kcal

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.
    Stew Ingredients
  • 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.
    Sautéing Stew
  • 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.
    Bowl of Stew

Notes

The stock and vinegar can be replaced with 2 cups of wine, or cider, or malty beer.
This recipe is inspired by the stew recipe in Jamie's Food Revolution.