Thursday, December 22, 2011
Japanese Beef Stew By Holle Boom Kitchen
I made another recipe from my Biggest Loser Family Cookbook on Tuesday... for japanese beef stew. This was so good! It had a great flavor and it was a great meal to eat on a cold night! And it was healthier than other recipes for beef stew that I've seen. I just threw everything in the crockpot to cook all day on low since I was home with Carson and didn't know how he'd be feeling later on in the day, so didn't know if I'd have time to spend watching it on the stovetop. It was delicious in the crockpot, but I do want to try it on the stovetop some time, too. I wasn't thinking and threw in the peas in the morning, instead of waiting until the last half hour or so... so they kind of disintegrated and turned all fibrous and tough. Other than that, it was an awesome dinner, though! We all loved it!
I'll update with a picture later.
Japanese Beef Stew
1 Tablespoon whole grain oat flour
1/8 teaspoon garlic powder
Pinch of ground black pepper
1 1-lb trimmed top round steak or london broil, cut into 1" cubes
2 teaspoons toasted sesame oil
6 whole scallions, ends trimmed and chopped, about 1 cup
1 Tablespoon freshly minced garlic
1 Tablespoon minced peeled fresh ginger
2 3/4 cups low-sodium, fat-free beef broth
2 Tablespoons low-sodium soy sauce
1 6-oz can whole peeled straw mushrooms, drained (I used an 8oz package of fresh mushrooms and just chopped them up)
4 small carrots, peeled and cut into bite-size pieces
1 pound sweet potatoes, peeled and cut into 1" cubes
1/2 pound sugar snap peas
salt, to taste
In a medium bowl, combine the flour, garlic powder, and pepper. Add the steak and toss to coat. Refrigerate for at least 15 minutes.
Place a large nonstick soup pot over medium-high heat. When hot, add the oil, then the beef and cook to brown on all sides, about 1 minute per side. Reduce the heat to medium and add the scallions, garlic, and ginger. Cook, stirring occasionally with a wooden spoon, scraping any brown bits from the bottom of the pan, until the garlic is tender, about 5 minutes. Stir in the broth, soy sauce, mushrooms, and carrots. Turn the heat to high and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 45 minutes.
Add the sweet potatoes, cover and cook unti the beef is tender, 45 minutes or longer. Add the snap peas and cook 5 minutes longer, or until peas are tender. Season with salt and additional pepper. Serve immediately, or refrigerate in an airtight container for up to 3 days.
Makes 4 servings.
Per serving: 291 calories, 33 g protein, 35 g carbs, 6 g fat, 50 mg cholesterol, 7 g fiber, 658 mg sodium
Posted by Sara at 9:21 AM