Week 4: Quick Beef Stew

The beef stew simmers on the stovetop.

Makes 6 servings


2 tablespoons olive oil

2 medium onions, peeled and cut into 1/8-inch thick slices

2 pounds boneless beef (I used London broil), cut into 3/4-inch cubes

3 carrots, peeled and sliced diagonally into 1/4-inch thick rounds

3 potatoes, washed and sliced into 3/4-inch cubes

4 cups chicken stock (I used unsalted, then added salt to taste)

Salt and pepper to taste (about 1 teaspoon salt if using unsalted stock)


1. Prep all your ingredients: Peel and slice onions. Slice beef into cubes. Wash carrots and potatoes. Peel and slice carrots. Cube potatoes.

2. Heat olive oil in large saucepan over medium heat. Add the onions and sauté until soft and golden, about 8 minutes.

3. Turn up the heat to high and add the beef and sauté until browned on all sides. Add the carrots, potatoes and chicken stock and bring to a boil.

4. Lower the heat and simmer for 30 to 40 minutes, or until the vegetables are cooked through and soft. Taste and add salt and pepper to taste. Serve.

Note: You can substitute boneless chicken thighs for the beef if desired. Tofu can be used for a vegetarian version, adding it after you have cooked the vegetables.

Per serving: 390 calories, 38 grams protein, 30 grams carbohydrates, 5 grams sugar, 11 grams fat, 100 milligrams cholesterol, 441 milligrams sodium, 5 grams dietary fiber.