With fall comes that transition from the
patio grill and corn-on-the-cob to the kitchen
stovetop and a simmering pot of stew or a
warm comfort food. Fall also provides those
last opportunities to visit a local farmers market or a family outing to go apple
picking. With families spending more
time together at home, make mealtime a
healthy, happy time with a little advance
planning, a few helpers and a slow cooker.
Slow Cooker Harvest | Beef Stew
Let the slow cooker do all the heavy work
for you! Just toss all the ingredients into the
slow cooker and come home to a piping hot
stew, perfect to serve after a day of hiking or
outdoor activities.
INGREDIENTS
1 pound bottom round beef
roast (cut into 1-inch cubes)
1 large Russet potato, cut into
1/2-inch dice (about 2 cups)
1/4 cup all-purpose flour
1 medium sweet potato, cut into
1/2-inch cubes (about 2 cups)
2 cups peeled, thinly sliced
carrots
1 package frozen pearl onions
1 can no-salt-added, diced
tomatoes
1 can low-sodium beef broth
1 cup water
3/4 teaspoon dried thyme
1/2 teaspoon ground black
pepper
1 package frozen peas
2 tablespoon dried parsley
DIRECTIONS FOR STEW
Cut the bottom round beef roast into
1-inch cubes and add into a 4-to 6-quart
slow-cooker bowl. Chop the potato into
1/2-inch dice, adding to the beef cubes,
along with the flour. Use a spoon to stir
mixture together.
Cut the sweet potato into 1/2-inch cubes
and thinly slice carrots. Add the sweet
potato and carrots into the slow cooker
over the meat. Top with the pearl onions,
diced tomatoes, beef broth, water, thyme,
salt, and pepper.
Cover the slow cooker with a lid and cook
until beef is tender, about 10 to 12 hours
on low heat or 5 to 6 hours on high heat.
Right before serving, stir in the frozen peas
and dried parsley. Cover and let peas cook,
about 5 to 10 minutes. Serve.
TIPS
Make sure that the food that will take the
longest time to cook—in this case, both
the beef and the Russet potato—are
closest to the heat’s source on the bottom
of the slow cooker.
Keep it Healthy: If you can’t find bottom
round beef roast for this beef stew, go for
another lean cut of beef like bottom eye
roast or top round.
Do a majority of the prep work the
evening before, cutting up the beef, sweet
potato, and carrots.
Save the potato chopping for right before
adding into the slow cooker because it will
discolor if cut in advance.
NUTRITIONAL FACTS
6 Servings; Serving Size: 2 cups
Per serving: 311 calories, 24 grams
protein, 42 grams carbohydrate
(7 grams fiber, 10.5 grams sugars,
0 added sugars), 4.2 grams fat,
45 mg cholesterol, 211 mg sodium
Source: American Heart Association