Beefless Beef Stew, Healthy and Satisfying

I like beefy flavors, and nothing beats stew on a cold day, plus it is easy to make. But, beef isn’t the healthiest of meats, so what do I do? Use buffalo, just like with my healthy cheese burgers.

Thus, I make beefless beef stew that is still beefy and full of protein. And as I’ve explained in previous posts, lean buffalo (bison) has less fat and cholesterol than boneless skinless chicken breasts. It is a great substitute for beef.

• 1/3 Cup Cornstarch
• 2 Cartons Beef Stock
• 2 Pounds Buffalo Meat, chopped
• 2 cups potatoes, chopped
• 1 very large yellow sweet onion, chopped
• 2 cups carrots, chopped
• 1 10.5 oz can of whole kernel corn
• thyme, bay leaves, garlic
• 2 cups peas, frozen thawed
• 2 beef boulliion cubes (unless you want to cut down on the salt)

1. This is an all day affair, you’ll want to use a large capacity crock pot, 6-7 quarts. Step 1, 2 cartons of beef stock, the good stuff. Pour it into a cold crockpot, then whisk in 1/3rd cup of corn starch. We’re using corn starch as a thickener because unlike flour it will not clump in cold liquids. If you want it thicker add a half cup.
2. Add your onion, carrot, buffalo, and potatoes. Add 2 boullion cubes. Add 2 bay leaves, 2 tablespoons of dried thyme, add 3 cloves of garlic, put the lid on, and let it cook 8 hours. I like little baby red skin golden potatoes, but redskins or yellow skins would do fine, russet potatoes will not work well, learn more here
3. 30m before you want to eat add corn, but drain the excess liquid from the can first, and add the frozen peas. Keep lid off from here on out.
4. Kill the heat, if it isn’t thick enough for you, add some box potato flakes. Fish out the bay leaves, ladle into bowls (bonus points for bread bowls) and serve.

I love to eat beef stew with a crusty yeasty whole wheat bread and butter for dipping. Bread aside, you’ve got a very lean low fat meal with this stew, it is easy to make, cleanup is easy since it is just 1 pot that was used. This recipe should feed 4 people so if you’re just 1 or 2 people you’ll get leftovers as well.

If you want to punch up the flavor consider these additives (liquids requiring additional thickening or in place of some of the beef stock):

• Parmigiana cheese rind (when you buy the nice/real parmigiana reggiano cheese, save the rinds after you use it up, add them to soups & stews).
• A cup or two of red wine.
• Small amounts of balsalmic vinegar or worcestershire sauce.
• A cup or two of beer, a strong full body beer (I like honey wheat) is preferable to a light drinker’s beer.
• Any beef bones you have (always save your bones in the freezer and add them to soups).
• Finely chopped leek.
• Parsely, Basil, or whatever your favorite herbs may be.