Cozy Beef Stew & Roasted Butternut Squash

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There is nothing better on a chilly fall day than a bowl of steaming beef stew. This recipe makes 6 portions, enough for the entire family to enjoy! We found the baby butternut squash at a local farmers market. If you are not able to find them, you may use a typical size butternut squash.  The squash will add a significant amount of carbohydrate and may only be suitable for individuals on very low ratio, modified versions of diet therapy or for those who are interested in the initial changes in diet to move towards “clean eating”.

 

Nutrition Facts (NOT including butternut squash)

Makes 6 servings

Serving Size: about 1 ½ cups (will depend on how much you have reduced the liquid while cooking)

Each Serving Provides:

1.06:1 Ratio    259 Calories

Carbohydrate:  2.14 grams

Protein: 16.91 grams

Fat: 20.26 grams

 

Nutrition Facts (INCLUDING ½ cup roasted butternut squash, cubed, loosely packed)

Makes 6 servings

Serving Size: about 1 ½ cups (will depend on how much you have reduced the liquid while cooking)

Each Serving Provides:

0.78:1 Ratio    299 Calories

Carbohydrate:  9.43 grams

Protein: 17.81 grams

Fat: 21.16 grams

 

Ingredients

28 grams or 2 tablespoons butter

28 grams or 2 tablespoons coconut oil

28 grams or 2 tablespoons olive oil

454 grams or 1 pound flank steak, cut into small cubes

80 grams or ½ cup raw yellow onion, diced small

62 grams or ½ cup carrots, diced small

100 grams or 1 cup celery, diced small

3 grams or 1 clove fresh garlic (about 1 teaspoon minced)

14 grams or 2 tablespoons ground flaxmeal

Seasonings: salt, pepper, dried herbs of your choice

Enough water to cover the ingredients, about 8-10 cups

 

Directions

1. Roast the butternut squash. Pre-heat the oven to 400 degrees. Cut the squash in half and remove the seeds. Sprinkle the cut half of the squash with salt and pepper. Drizzle with additional butter or oil if desired. Roast for about 1 hour for a large squash, 25-30 minutes for smaller ones or pre-pealed cubes.

2.  Place a large, deep-sided pot or dutch oven on the stove over high heat.  Add the butter, coconut oil and olive oil to the pot. Once the fats are melted, add the beef cubes to the fat and brown them on all sides. You want the beef to caramelize and crisp up on the edges, this will create more flavor for the stew.

3. Once the beef is thoroughly browned, add the onion, carrots and celery. Sautee the vegetables with the beef just until they begin to soften and the onions have started to turn translucent.

4. Cover the beef and vegetable mixture with water. The mixture should have about 1 inch of water above the vegetables. Add the flaxmeal, garlic, salt, pepper and additional herbs. Stir very well.

5. Bring the stew to a boil. Once boiling, lower the heat to maintain a slow simmer. Simmer the stew uncovered for about 1 to 1 ½ hours. Stir several times to prevent ingredients from sticking to the bottom.

6. Serve the stew alongside ½ cup of roasted butternut squash and enjoy!

 

Notes

Flank steak was chosen due to its higher fat content and its ability to be cooked for a longer period of time. Often times, flank steak is sold in smaller 1 pound portions, making them the perfect choice for ketogenic meals. You may adjust the recipe to use cuts of meat that you enjoy.

The long fibers of flank steak will fall apart during cooking and help to evenly distribute the meat throughout the stew.

Do not discard any of the fat while cutting the meat into cubes. 

Mushrooms would be a fantastic substitution for the butternut squash if you wish to increase the volume of the stew.

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