How Many Carbs in Beef Stick Stew
This hearty low carb beef stew is a filling meal that's nutritious and delicious in equal measures. Think tender beef pieces in a thick, tasty sauce! Keto beef stew is a comfort food dish that is going to be a hit with the whole family, whether they are low carb or not.
Table of contents
- The problem with traditional Stew
- Tips for tender beef
- How to make keto beef stew
- The perfect keto stew sauce - 2 ways
- Variations
- More keto beef recipes
Beef stew is one of my go-to dinners when it's cold outside. What's not to love about a nutritious stew to warm the tummy!
This one is so amazing that I was tempted to call it THE BEST keto beef stew. I know there are a lot of recipes out there claiming to be the best, but it's really true for this one! The flavor is incredible and it's packed with good-for-you whole foods ingredients.
The problem with traditional Stew
Stew - a very thick soup - is a classic winter dish. That's why classic stew contains starchy root vegetables such as potatoes or parsnips, which are high in carbs.
What's more, traditional beef stew recipes will tell you to thicken the sauce with either cornstarch or flour. In my opinion, this makes it gloopy and unpleasant. And it also adds unnecessary carbs.
Low carb stew
To make a gluten-free low carb beef stew, I am using lower carb vegetables:
- Onions
- Celery
- Carrots
- Zucchini
The first three in the list are part of the classic mirepoix mix. They are essential to make virtually any sauce taste good.
The zucchini is my secret weapon. It makes the sauce lovely and thick - without the need for additional starches.
Tips for tender beef
Before we get started, here are a few tricks to make beef lovely and tender.
Buy chuck roast. Beef chuck roast is affordable and becomes tender very quickly when stewed. I prefer it over traditional stewing cuts like brisket (which takes MANY HOURS to become tender). It is also extremely flavourful. Get your butcher to cut it into chunks for you.
Bring beef to room temperature. Searing meat straight from the fridge causes it to seize and toughen. I take mine out an hour before cooking.
Add wine and tomato paste. The acid in both wine and tomato helps to break down the connective tissue in the meat. This way, the beef becomes more tender.
Simmer with a lid on. This way, the stew meat stays moist, tenderises quicker and you don't accidentally cook off all the liquid.
Quality counts. Lastly, I really believe it's worth investing in the best quality beef you can afford. The batch you see in the photos was organic, grass fed beef. It was melt-in the mouth tender after just 90 minutes.
Lesser quality beef will take longer to cook. But don't worry - you can just leave it in the pot for another hour or so. Eventually ALL beef becomes tender.
How to make keto beef stew
There are just 3 basic steps!
Step 1 - Brown the meat. Sear the seasoned beef in a heavy bottomed pot or large dutch oven over medium heat until browned and caramelised from all sides. Don't crowd the beef chunks - it may be necessary to do this in two batches. Also, leave the beef undisturbed as much as possible. No stirring!
Step 2 - Fry the vegetables. First, fry the onions, carrot, celery, courgettes and herbs, then add the garlic.
Step 3 - Combine everything and stew! Return the meat to the pan and add the tomato puree, coconut aminos, red wine and beef broth. Bring to the boil, then reduce to a simmer and cover to cook for 1 hour 30 minutes or until the beef is tender and sauce is thick and glossy.
The perfect keto stew sauce - 2 ways
You have two options to make a lovely thick sauce without xanthan gum or glucomannan. It all depends on whether your beef cooks quickly or needs more time.
For beef that cooks in 90 minutes stewing: Thicken the sauce. Remove ¾ cup of vegetables and juice and puree using a hand stick blender until smooth. Add back to pan, stir and serve!
For beef that's still firm after 90 minutes: Add an additional 1 cup / 240ml of liquid and continue cooking for another 30 minutes - 1 hour. This way, the vegetables are so soft the sauce becomes thick and glossy all on its own.
Optional: During the last few minutes of cooking, you can add green vegetables for a little crunch. This is especially nice if you've had to cook the beef for 2 ½ hours as the original vegetables become very soft.
Green beens are a good choice, or kale.
Variations
Here are more vegetables that taste delicious in a low carb beef stew:
Shallots
rutabaga
turnip
radishes
celery root
mushrooms
All these should be added about 20-30 minutes before the stew is finished. The mushrooms need to be fried for 5 minutes in advance.
Not all of you may be able to get hold of coconut aminos, which adds a lovely umami note to the sauce. You can use soya sauce instead, or a dash or Worcestershire sauce or red wine vinegar.
Upgrade your beef broth by making your own beef bone broth. I sometimes make this recipe with bones I get from the butcher. The flavor is amazing, and it's also crazy healthy.
Keto stew in the Instant Pot
If you're making this recipe with an pressure cooker of Instant Pot, choose the sauté setting to prep your beef and vegetables as per recipe.
Then, cancel the sauté setting and choose manual and high pressure. Add the liquids and cook for 35 minutes. Let the pressure release naturally for 10 minute, then do a quick release.
If you're using a slow cooker, set it on low and cook for 6-8 hours.
More keto beef recipes
Super Tasty Keto Cottage Pie - The beef version of Shepherd's pie (which is made with lamb).
Low Carb Keto Beef Burritos - A fun build-your own lunch or dinner.
Low Carb Keto Swedish Meatballs - My kids go crazy for this recipe. Soft and fluffy meatballs in a rich, creamy sauce!
Keto Egg Roll in a Bowl - Crack Slaw - I love that this recipe is on the table in 15 minutes. A great midweek lunch or dinner.
Easy Keto Taco Casserole Recipe - So delicious and a good choice when you have a crowd to feed. All the flavours of tacos in a simple one pot dish.
Tried this recipe? Give it a star rating below!
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Low Carb Keto Beef Stew Recipe
from Sugar Free Londoner
A hearty keto beef stew to bring a smile to your face on a cold day. Serve with mashed cauliflower or cauliflower rice and a crisp green salad.
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- 2 tbsp olive oil
- 1.5 lb chuck steak 700g, cut into cubes and room temperature
- 1 small onion 2.5oz / 70g, chopped
- 2 celery ribs 2.8oz / 80g, chopped
- 2 carrots 5.3oz / 150g, sliced
- 2 zucchini 14.1oz / 400g, chopped
- 3 garlic cloves finely minced
- 1 tbsp fresh rosemary or 1 tsp dried
- 1 tbsp fresh thyme leaves or 1 tsp dried
- 2 bay leaves
- 2 cup beef stock 480ml
- ½ cup red wine 120ml, or more beef stock
- 1.5 tbsp coconut aminos or 1 tbsp soya sauce
- 1 tbsp tomato puree
- Salt and pepper to taste
- fresh parsley and thyme to serve
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Season the beef well with salt and pepper.
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Heat 1 tablespoon of olive oil in a heavy bottomed pot or dutch oven and sear the meat for 5 minutes or until browned from all sides. Don't move around during cooking and don't crowd the pan. Do this in 2 batches if necessary. Remove from the pan and set aside.
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Add the remaining 1 tbsp of olive oil and cook the onions, carrot, celery, courgettes and herbs on a medium heat for 5 minutes. Add the garlic for 1 further minute.
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Return the meat to the pan and add the tomato puree, concoct aminos, red wine, stock and salt and pepper. Bring to the boil, then reduce to a simmer and cover to cook for 1 hour 30 minutes. (If your beef is not tender yet, see *** in the recipe notes below.)
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Adjust seasoning to taste and discard the bay leaves. Remove ¾ cup of vegetables and juice (pick out any beef) and puree using a hand stick blender until smooth. Add back to pan and stir.
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Serve with fresh parsley and thyme.
6.8g net carbs per portion. Makes 5 portions of 1.5 cup each.
Use good quality grass fed beef - it really will give the best flavour and won't be tough.
*** If your beef is still tough after 90 minutes, add an additional 1 cup / 240ml of liquid and continue cooking for another 30 minutes - 1 hour. Bonus: This way, the vegetables are so soft the sauce becomes thick and glossy all on its own. Simply mash a few with a fork if necessary - no need to puree.
Option to add in green vegetables such as green beans or kale during the last few minutes of cooking for a bit of crunch.
You can replace the coconut aminos with soya sauce. However, it really does add another umami dimension to this stew.
Serve with a green side salad, cauliflower rice or mashed cauliflower.
Calories: 509 kcal Total Carbohydrates: 9.3 g Protein: 27.9 g Fat: 37.9 g Fiber: 2.5 g Sugar: 5 g
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Source: https://sugarfreelondoner.com/hearty-low-carb-keto-beef-stew/
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