Further Food Nutritionist Commentary:

This hearty dish is full of nutrients, thanks to the wide variety of ingredients. You could also switch up the protein and use lean turkey, chicken, or even a fish to suit your taste preferences. Also, being healthy doesn't necessarily mean using unique or unusual ingredients. This particular recipe is filled with common and traditional stew ingredients that are both inexpensive and good for you!


By Katie Bishop, MS, Nutritionist

Baked Beef Stew in a Clay Pot

  • Prep Time: 25 minutes
  • Cook Time: 3 hours
  • Servings: 4

Ingredients

2 tablespoons avocado oil or olive oil
1.5 pounds grass-fed beef shank (or osso bucco), seasoned
2 cups beef stock
2 bay leaves
2 teaspoons dried thyme
1 tablespoon dried rosemary
1.5 teaspoon sea salt
1 teaspoon crushed peppercorns
1/2 cup mirin (can use red wine)
14 ounce can stewed tomatoes, diced
1 head garlic, peeled and chopped
1 new potatoes, chopped into 2-inch chunks
4 carrots, chopped into 2-inch chunks
3 stalks celery, chopped into 1-inch chunks
1 large onion, peeled and chopped into 1-inch chunks
2 tablespoons parsley, minced

Instructions

1. Preheat oven to 325.
2. In a large frying pan heat the oil and sear the shank until browned on all sides.
3. Put the shank into a large clay cooking pot (3 quarts), and cover with stock, bay leaves, thyme, rosemary, sea salt and pepper, and mirin. Cover and bake 2 hours.
4. Uncover and remove shank. Remove meat from the bone and chop into 2-inch pieces.
5. Add the meat back into the clay pot with tomatoes, garlic, potatoes, carrots, celery, and onion.
6. Cover and continue cooking for 1 hour. Taste to adjust seasoning. Garnish with fresh parsley.

1. Preheat oven to 325. 2. In a large frying pan heat the oil and sear the shank until browned on all sides. 3. Put the shank into a large clay cooking pot (3 quarts), and cover with stock, bay leaves, thyme, rosemary, sea salt and pepper, and mirin. Cover and bake 2 hours. 4. Uncover and remove shank. Remove meat from the bone and chop into 2-inch pieces. 5. Add the meat back into the clay pot with tomatoes, garlic, potatoes, carrots, celery, and onion. 6. Cover and continue cooking for 1 hour. Taste to adjust seasoning. Garnish with fresh parsley.

Nutrition Information

Per Serving:  Calories: 476; Total Fat: 19 g; Saturated Fat: 6 g; Monounsaturated Fat: 10 g; Polyunsaturated Fat: 1 g; Cholesterol: 107 mg; Sodium: 1674 mg; Potassium: 1278 mg; Carbohydrate: 39 g; Fiber: 6 g; Sugar: 18 g; Protein: 40g

Nutrition Bonus:   Vit C: 217%; Vit A: 34%; Calcium: 26%; Iron:16%

Print
further food collagen

Leave a comment

Your email address will not be published.

One thought on “Baked Beef Stew in a Clay Pot

Send this to friend