Eating Well: Slow-Cooker Beef Stew

The weather’s been yo-yoing around on me since before winter started.  Last week when I made this stew, it was perfect stew weather – the kind of weather that calls for hats and gloves and scarves and heavy coats.  The kind where you want something hot that sticks to your ribs.  Two days later, it was almost shirt-sleeve weather.  And now, the weather forecast is blizzards.

The weather makes no sense, is what I’m saying.

But a tasty beef stew always makes sense!  So, here you go:

Slow-Cooker Beef Stew

Ingredients

32 oz frozen stew vegetables (potatoes, carrots, onions), 495 calories in the bag
14.5 oz beef chuck for stew, 507.5 calories
1/3 cup all-purpose flour 152 calories
2 tablespoons tomato paste 26 calories
2 cups beef broth (about 32 oz), 26 calories
1 teaspoon paprika
1 1/2 teaspoons salt
1/2 teaspoon pepper

Directions

  • Put the salt, pepper, paprika, and flour in a large bag or plastic container, shake thoroughly.
  • Add the beef to the flour mixture and shake until coated.
  • Brown the beef in a skillet, roughly 3 to 5 minutes (or longer, if you have an antiquated electric stove like mine).
  • Put the beef and stew vegetables in the slow cooker.
  • Heat a tablespoon of oil in the skillet, add the tomato paste, and stir for about a minute.  Add the flour mixture, and cook for two to three minutes.  Then add the beef broth, and whisk until it thickens.
  • Add the thickened broth to the slow cooker.  Cook on low for eight hours.

Notes

  • I used a bag of frozen stew vegetables because I was lazy.  If you’re doing it completely from scratch, you’ll probably need about a pound of potatoes, 10 ounces of carrots, and 6 ounces of onion.  Roughly.  Be sure to recalculate your calories for the specific mixture.
  • As written, this came out to 81.5 ounces and 1206.5 calories.  Much like the chili, it’s thick enough that you don’t need to worry about water weight.  As a result, this runs about 15 calories an ounce.  Servings run from 8 to 14 ounces, depending on how hungry you are, so that’s 120 to 210 calories.
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