Recipe Page
Beef and Sweet Potato Slow Cooker Stew
QUINCY VIDRINE
BATON ROUGE, LOUISIANA
Beef can easily be incorporated into a healthy diet. The USDA defines a lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than:
10 grams total fat
4.5 grams saturated fat
95 milligrams cholesterol
If you choose lean or extra-lean cuts of beef, don't go overboard. If you want to include beef in your diet, do so in moderation. The Dietary Guidelines for Americans recommend that adults eat no more than a total of 5 1/2 to 6 ounces (156 to 170 grams) of cooked lean meat, fish, shellfish or skinless poultry a day.
The recipe provided here used trimmed chuck steak, or stew meat – it can also be made with leaner cuts such as eye of round roast, top round roast, or bottom round roast. This recipe also uses another important and healthy Louisiana commodity – sweet potatoes! They are packed with nutrients and give this stew a new twist on an old favorite.
Ingredients:
3 pounds trimmed beef chuck steak, cut into 1- inch cubes ½ cup all-purpose flour
1 onion, diced
4 cloves garlic, minced
2 large sweet potatoes, peeled and cut into 1 ½ inch cubes
2 large carrots, sliced
1 red bell pepper, diced
1 ½ cups beef stock
1 (14 ounce) can diced tomatoes
1 beef bouillon cube, crushed
½ teaspoon salt
1 teaspoon black pepper
1 teaspoon paprika
2 bay leaves
4 Tablespoons fresh chopped parsley (optional for garnish when serving)
Method:
Place the meat and flour into a 6 quart slow cooker.Stir to coat meat well.
Add all remaining ingredients except bay leaves and parsley.
Stir all ingredients together – mix well.
Place bay leaves on top of mixture.
Cover, and cook on low heat setting for 8-10 hours, or on high heat setting for 4-6 hours.Remove bay leaves at the end of cooking time.
Taste for seasoning and add extra, if needed.Serve – garnish with parsley if desired.Yields 8 servings.
QUINCY VIDRINE: LSU AgCenter
Mushrooms have a surprisingly long list of health benefits
VERY low in calories: 15-20 calories per cup Rich in B vitamins: energy-boosting Source of potassium: helps support the heart and other muscle to function properly Full of antioxidants and can help reduce inflammation Have fiber: makes you feel fuller longer and supports healthy gut function Mushrooms that are exposed to sunlight are the ONLY plant source of vitamin D Mushrooms help support your immune system Have antiviral and antibacterial properties Contain selenium, copper, choline Mushroom and Spinach Bread Pudding
Ingredients:
2 tbs. butter, plus more for greasing dish
10 oz. baby spinach, or baby kale-spinach mix
1 ½ c. sliced mushrooms (we used Chestnut & Lion’s Mane)
3 garlic cloves (large), minced
1 tsp. dried thyme
1 ¼ tsp. salt, divided
6 eggs (large)
2 ½ c. low-fat milk
¼ tsp. crushed red pepper
½ tsp. black pepper
1 loaf French bread, cubed
½ c. Gouda cheese, grated
½ c. Parmesan cheese, shaved
Method:
1. Butter a 9 x13 inch baking dish. Cook spinach in a large skillet over medium heat. Transfer into colander to drain. Once drained, make sure to squeeze out all excess moisture, roughly chop and set aside. With 2 tablespoons of butter in the skillet, add mushrooms and cook until softened, approximately 6 minutes. Add garlic, thyme and ¼ teaspoon salt. Increase heat to medium-high briefly to evaporate excess liquid, then remove from heat and let cool. Stir in spinach.
2. In a mixing bowl, whisk together eggs, milk, crushed red pepper, black pepper, and remaining 1 teaspoon of salt.
3. In prepared baking dish, lay down half of the bread cubes, then half of the vegetables & half of the cheeses. Repeat with a second layer of the remaining bread, vegetables and cheeses. Carefully pour the egg mixture over all.
4. Cover the dish with foil and place a smaller baking dish on top of it. Refrigerate at least 1 hour or overnight. Return to room temperature before baking.
5. Preheat oven to 400 degrees Fahrenheit; bake 45-50 minutes, until deeply golden brown and to a safe internal temperature of 165 degrees Fahrenheit. Let rest at least 15 minutes before serving. Refrigerate any leftovers.
Yield: 8 Servings
Recipe from LSU AgCenter