banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Beef Stew with Sweet Potatoes and Orange

    Share

    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

    Advertisement
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.