NUTRITION
GOOD FOOD
Nothing warms you like a familiar childhood
memory. Cooking traditional favorites and
breathing in the scent of foods you remember
from your childhood nourishes not just your
body but your soul. That’s why we call dishes
like this slow cooker beef stew true comfort
food. When life’s fast pace wears you out, go-
ing back to an old favourite nurtures you in a
variety of ways.
Here is a healthy red meat recipe, which offers
protein- and iron-rich beef along with a heaping
helping of yummy vegetables.
CROCK POT LOW-FAT BEEF STEW
INGREDIENTS
1 pound lean beef stew meat, cubed in about
1-inch pieces
2 tablespoons flour for coating the beef
1 cup red wine, (optional non-alcoholic wine or
vegetable broth)
1 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 tablespoons extra-virgin olive oil
1 medium onion, coarsely chopped
1 clove garlic, minced
2 medium potatoes, peeled and cubed
2 medium carrots, peeled and sliced
2 celery stalks, coarsely chopped
1/2 cup diced red peppers
2 bay leaves
6 sprigs of thyme, remove leaves from 4 sprigs
2 cups beef broth, fat-free
and low-sodium
1 (14-ounce) can fire-roasted diced tomatoes
DIRECTIONS
◆ COAT THE BEEF WITH THE FLOUR then shake off the excess then sprinkle 1/2
teaspoon salt and 1/4 teaspoon black pepper.
◆ OVER MEDIUM HEAT, IN A SAUCEPAN WITH EXTRA-VIRGIN OLIVE OIL,
BROWN THE FLOURED BEEF THEN POUR IN THE WINE. Cook until sauce is
slightly thickened and alcohol aroma is gone, about 5 minutes. Transfer the
beef and its sauce to the crock pot.
◆ IN THE CROCK POT, ADD ONION, GARLIC, POTATOES, CARROTS, CELERY,
RED PEPPERS, LEAVES FROM 4 THYME SPRIGS, BAY LEAVES, BROTH, TO-
MATOES, AND THE REMAINING 1/2 TEASPOON SALT AND PEPPER. Cover
and cook on low for 8 hours or high 4 - 6 hours. Garnish with remaining two
thyme sprigs.
Lucky for you, technology made some changes to old routines.
While our grandmothers may have toiled over a hot stove,
checking on their beef stew for hours, today we can leave that
work to one of our favorite inventions: the slow cooker. Simply
combine your ingredients in the slow cooker, and go about your
day, running errands going to the gym and catching up with
family and friends until it’s time to take the lid off the dish.
76 MUSCLE MEMORY
| AUGUST/SEPTEMBER 2018