1 protein – 2 vegetables – 2 starches
I grew up in the Midwest on a diet of warm comfort food. My dad was a meat-and-potatoes type of guy, and I don’t think I had my first shellfish experience until I was in my 20s. My palate has most certainly grown since then, but I still turn to meat and potatoes comfort food on occasion–they call it “comfort food” for a reason, right?
Enjoying meat and potatoes does not have to throw you off your plan, and this week’s recipe is sure to satisfy.
All these months, I’ve been staring at the “chuck roast” option on our approved foods list, really at a loss about that. It was not a cut of meat that I had used much prior to starting my SlimGenics Program and not something that I spent a lot of time experimenting with while writing on-plan recipes. All I could associate it with, in fact, was stew. In this particular stew, I used pumpkin pie spice mix to add a unique sweet and spicy flavor, with added cayenne for heat and fresh mint to cool it down. And this is another great recipe to try with the new SlimGenics Chicken Bouillon product. Just add one packet to the water to dissolve before adding to the stew.
While this is a stovetop preparation, this recipe will also work in your slow cooker. My only suggestion would be to add the green onions during the last 30 minutes of cooking, otherwise they cook down so much that they disappear altogether, and I like the bite that they add.
I hope you find this week’s recipe comforting no matter what you grew up eating!
- 8 oz. chuck roast, cut into 1-inch cubes
- 1 tsp. olive oil
- 6 stalks celery, thinly sliced
- 10 green onions, sliced
- 1 sweet potato, peeled and cubed
- 1 tsp. ground cumin
- 1 tsp. garlic powder
- 1 tsp. pumpkin pie spice
- 1/8 tsp. cayenne pepper
- 2 Tbsp. whole-wheat flour
- 2 C. water
- 1/4 C. fresh mint leaves, chopped and divided
- 1 slice of on-plan bread
Heat a large nonstick skillet over high heat. Sprinkle beef cubes with salt and pepper. Spray skillet with non-stick cooking spray and add beef to skillet. Cook beef until well browned, about 3 minutes. Transfer beef to a bowl or plate and set aside. Do not remove skillet from heat.
Add 1 teaspoon of olive oil to skillet. Add celery, green onion and sweet potatoes. Sauté until vegetables start to brown, about 3 minutes. Combine cumin, pumpkin pie spice and cayenne pepper with flour and sprinkle over vegetables, stir to distribute and coat vegetables. Stir in water and bring to boil.
Return beef to skillet along with any accumulated juices, reduce heat to low, cover tightly and simmer for about an hour, stirring occasionally and adding water, if needed.
While stew is simmering, preheat oven to 425 degrees F. Slice bread into 4 strips and place on a baking sheet. Spray both sides of bread strips with zero-calorie cooking spray and a little bit of garlic powder. Bake in preheated oven for 5 minutes, turning halfway through cooking, until golden brown.
Uncover stew and continue cooking until sauce thickens. Season to taste with Morton® Lite Salt and pepper. Stir in half of chopped mint.
Transfer stew to bowls. Sprinkle with remaining chopped mint and serve with toasted bread strips.
Makes 2 servings