Pressure Cooker Beef Stew under 260 calories per serving (Bio Body)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Directions
Step 11/3 cup coconut flour1 tbsp black pepper1 tbsp Johnny's Garlic Spread & Seasoning1 lb Lean Stewing Beef (1" cubes)1 tbsp Palm Oil1 tbsp Extra Virgin Olive Oil1 large white onion (sliced thickly)6-9 Garlic Cloves (cut into large chunks)1/2 Cup Red Cooking wineStep 23 large carrots (thick matchsticks)2 medium sweet potatoes or yams (Large cubes) 450 mls Campbell's No Salt Beef BrothStep 32 cups Frozen Peas1 package Mushrooms (Cut in chunks)
Step 1 In a ziploc or a plastic bowl that has a lid add the coconut flour, pepper and seasoning. Put in the beef chunks and shake well to mix.
Preheat your pressure cooker.
In a heated non-stick skillet add the onions and cook until they start to caramelize. Add the garlic and cook for 1 minute stirring. Add this to the pressure cooker.
Add the Red Cooking Wine and enough water to just cover the meat. Bring up to pressure and cook for 15 minutes then use the quick method to cool.
Step 2 Add the carrots and yams to the pressure cooker and add enough Beef Broth to just cover the vegetables, bring the pressure up and cook for 8 minutes. Cool using the quick method.
Step 3 Add the peas and mushrooms. (No more liquid needed) Bring the pressure back up and cook for 1 minute. Remove from heat and allow the pressure to drop. Serve
Serving Size:�Makes about 8 servings
Preheat your pressure cooker.
In a heated non-stick skillet add the onions and cook until they start to caramelize. Add the garlic and cook for 1 minute stirring. Add this to the pressure cooker.
Add the Red Cooking Wine and enough water to just cover the meat. Bring up to pressure and cook for 15 minutes then use the quick method to cool.
Step 2 Add the carrots and yams to the pressure cooker and add enough Beef Broth to just cover the vegetables, bring the pressure up and cook for 8 minutes. Cool using the quick method.
Step 3 Add the peas and mushrooms. (No more liquid needed) Bring the pressure back up and cook for 1 minute. Remove from heat and allow the pressure to drop. Serve
Serving Size:�Makes about 8 servings
Nutritional Info Amount Per Serving
- Calories: 258.7
- Total Fat: 9.4 g
- Cholesterol: 0.0 mg
- Sodium: 281.3 mg
- Total Carbs: 20.3 g
- Dietary Fiber: 3.9 g
- Protein: 24.3 g