banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Beef Stew with Sweet Potatoes and Orange

    Share

    Beef Stew with Sweet Potatoes and Orange

    With a score of 54 on the GI, sweet potatoes rank surprisingly low. Adding orange to this hearty stew further reduces its overall rating.

    Advertisement

    2 lbs (1 kg) organic stewing beef
    1 Tbsp (15 mL) sweet smoked paprika
    1 tsp (5 mL) each dried oregano and thyme
    1/2 tsp (2 mL) sea salt
    2 tsp (10 mL) extra-virgin olive oil
    3 garlic cloves, minced
    2 onions, thinly sliced
    2 celery ribs, finely chopped
    2 cups (500 mL) organic beef broth
    2 sweet potatoes, peeled and cut into chunks
    1 orange

    Place beef in bowl and coat with dried spices and salt.

    Heat oil in Dutch oven; add garlic, onion, and celery. Cook over medium heat until softened.

    Stir in beef and brown. Add half the stock, cover and let simmer for 2 hours, stirring occasionally. Cut potatoes into big chunks. Using a vegetable peeler, skin 3 thick strips of peel from orange. Cut remaining peel from orange and discard. Slice orange cross-wise into thick pieces, then cut into quarters.

    When beef has simmered for 2 hours, stir in sweet potatoes, orange peel, and remaining broth. Bring to a boil and reduce heat. Cover and simmer, stirring occasionally, until meat and potatoes are tender, about 30 to 45 more minutes. Stir in orange pieces. Serves 6.

    Each serving contains:
    414 calories; 55 g protein; 12 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates;3 g fibre; 558 mg sodium

    source: "Carb Balancing Act", alive #325, November 2009

    Advertisement

    Beef Stew with Sweet Potatoes and Orange

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.