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Beef Stew with Sweet Potatoes and Orange


    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.


    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


    Beef Stew with Sweet Potatoes and Orange




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