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Beef Stew
Note: Serves 4 , 8 carb, 1 fiber (7 NET carbs)
Ingredients:
2 lb chuck stew meat
3 Tbsp olive oil
1/2 cup chopped onion
2 Tbsp soy flour or thickener
2 c beef broth
2 Tbsp Dijon
1/2 lb mushrooms
1 Tbsp butter
1/4 c dry red wine
Dredge beef with flour. Sauté in hot oil in Dutch oven. Add onions and cook
until onions done and beef browned. Add broth and mustard. Simmer,
partially covered for 2-3 hours until meat.
Indian Red Curry
Ingredients:
1 lb chuck beef stew
1 T butter
1/2 t curry
dash cinnamon, cardamom & pepper
1 c canned coconut milk (8)
1/2 c red pepper
1 t paprika
1 garlic clove
Brown meat and garlic in butter, then add spices and stir fry few minutes.
Add red pepper and coconut milk. Reduce heat and simmer until done (2-3
hours, add water if necessary.)
Serves 3 @ 5 carb (4 NET carbs),
Savory Swiss Steak
Ingredients:
3 T oil
2 lbs round steak, 1" thick
1/4 cup Atkin's bake mix
1 env. Dry Lipton's Onion Soup Mix
1/2 t garlic powder
8 oz can Hunt's tomato sauce
water
Preheat oven to 350F. Heat oil in heavy fry pan. Pound steak on both sides
with heavy meat mallet, and cut into serving size pieces. Combine bake mix
and garlic and pound into meat pieces. Fry in hot oil until browned on all
sides. Layer in 13x9x2 baking dish and sprinkle soup mix over meat. Mix
tomato sauce and 1/4 cup water and pour over all. Cover tightly with foil.
Bake 2-3 hours until tender. Check each hour, will need to add water.
Serves 4 @ 12 carbs (11 NET carbs)
You could probably cut the carbs by using powdered beef broth, minced
onions and spices instead of the Lipton's Onion Soup Mix. One envelope has
34 carbs.
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