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Low FODMAP Beef Stew Recipe

Print Recipe
Prep Time 20 minutes
Cook Time 6 hours
Total Time 6 hours 20 minutes
Servings 4
Calories 443

Ingredients

  • 1 tablespoon garlic-infused olive oil
  • 2 tablespoons tomato paste
  • 1 ½ pounds stew meat
  • ½ cup dry red wine
  • 2 tablespoons low-sodium soy sauce or tamari
  • 2 cups low FODMAP broth such as beef broth or a substitute
  • 1 tablespoon cornstarch mixed with 1 tablespoon cold water
  • 2 slices low-sodium bacon diced into smaller pieces
  • 1 ½ cups baby carrots
  • 2 cups baby potatoes quartered
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • 1/3 cup sliced green onion tops as an optional garnish

Instructions

  • For this recipe, we will assume you are using a slow cooker. To begin, heat a large skillet over medium heat and add the garlic-infused olive oil. Once the olive oil is hot, add the bacon and cook the strips until they are crisp. Use tongs to remove the bacon and transfer it to the slow cooker.
  • Keep the skillet warm and add the cubed stew beef. Sear each cube of stew beef on every side until each side is just browned. It should take about one minute per side. Then transfer the browned stew beef to the slow cooker along with any cooking fat that remains in the skillet.
  • Your skillet should now be empty. Add the red wine and tomato paste and whisk together gently to mix thoroughly. This will release any remaining brown bits from the bottom of the skillet. Add in the water and cornstarch, soy sauce, and chicken broth. Whisk each of these ingredients together until the texture is smooth. Transfer the mixture to the slow cooker.
  • Add the baby carrots, baby potatoes, and dried thyme to the slow cooker and stir everything inside to mix thoroughly. Cover the slow cooker and cook on high for 4 to 5 hours or on low for 6 to 8 hours depending on your schedule.
  • Season with salt and pepper to taste, then serve warm with the green onions as a garnish if you desire.

Video

Nutrition

Calories: 443kcal | Carbohydrates: 22g | Protein: 44g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 113mg | Sodium: 1223mg | Potassium: 1198mg | Fiber: 4g | Sugar: 4g | Vitamin A: 6756IU | Vitamin C: 18mg | Calcium: 74mg | Iron: 6mg