Low Syn Beef and Sweet Potato Stew

Dig into a Healthy Bowl of this Low Syn Beef and Sweet Potato Stew - a hearty filling winter warmer meal

There is nothing more comforting than a bowl of stew and this Beef and Sweet Potato Stew tastes delicious while still being really healthy.

A stew will always bring back childhood memories for me, as my mother and my grandmother would regularly have a pot of stew on the stove at least once a week. It was traditional to grab a mug of the broth on a cold winters day and sip away to warm yourself up.

Even now when I feel sick or cold I always get cravings for a mug of broth from a pot of stew.

Traditionally my mother and grandmother would use beef chuck bones in the stew and if you use the best quality from grass-fed cows, bone broth like this can have great gut healing properties, which is prob why it feels so healthy and comforting.

For my Beef and Sweet Potato Stew, I use just stewing beef, but if you can get your hand on some grass-fed beef on the bone (remember to remove any fatty bits) then this will be amazing.

Oxtails are another great thing to add to this, but they are hard to find lean unless you have a friendly butcher who will select the best cuts for you and remove all visible fat.  

To be honest though, if you are going to use oxtails, I would enjoy them as they come and syn them rather than trying to remove all fat, where you will be left with hardly any meat on the bone. Oxtails are an amazing cut of meat for things like stews and well worth the syns.

If you don't fancy beef, you can evening use some stewing lamb in this dish. Both types of meat work perfectly along with all the other ingredients for a delicious hearty meal.

The sweet potato in this Beef and Sweet Potato Stew adds a subtle sweetness to the broth that I love, for an SP or an Original day you can swap that our for some butternut squash. It works perfectly and it still hearty and filling.

Looking for some other comforting dish like this? Then check out some of these other casserole type dishes:

• Chicken and Baked Bean Casserole
• Sausage and Lentil Casserole
• Slow Cooked Chicken Casserole
• Slow Cooker Creamy Tomato and Turkey Casserole
• Sausage Casserole
• Smoked Paprika Chicken Casserole
• Low Syn Moroccan Chicken Casserole
• Tuscan Beef Casserole
• Syn Free Mediterranean Chicken Casserole
• Slow Cooker Pineapple Pork
• Syn Free One Pot Campfire Stew
• Low Syn Slow Cooker Guinness Beef Brisket

or head on over to my FULL RECIPE INDEX with over 800+ delicious Slimming World Recipes, all fully searchable by meal type, ingredients, syn value etc

Do you own an Instant Pot ? Then this can also be cooked in an Instant Pot as well as stove top.

If you haven't heard of an Instant Pot you are seriously missing out. It is the best kitchen gadget I have purchased. I would even put it above my actifry and that's saying something. I love this thing so much, that I almost use it EVERY.SINGLE.DAY.

It seriously tops every kitchen appliance I have ever bought.

It is basically a 7in1 cooker, and it slow cooks, pressure cooks, saute's, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven't tried that yet).

How can I add a ⅓ speed foods to this Beef and Sweet Potato Stew?

There are already plenty of hearty speed vegetables in this Beef and Sweet Potato Stew, but if you want to increase them further, swap out the sweet potato for butternut squash or how about serving with this Cauliflower Mash

Can't have stew without some delicious Irish Style Soda Bread? You will love this Healthy Extra Irish Style Soda Bread recipe, make up a loaf and enjoy a ⅓ of the entire loaf as your healthy extra B choice. A perfect recipe for mopping up that amazing flavoursome broth.

What Kitchen items do I need to make this Beef and Sweet Potato Stew?

• Instant Pot or dutch oven
• Kitchen Scales
• Measuring Jug
• Measuring Spoons
• Wooden Spoon
• Santoku Knife (perfect knife for chopping veg)
• Chopping Board

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Low Syn Beef and Sweet Potato Stew

Yield: serves 4

Prep Time: 15 minutes

Cook Time: 1 hour 40 minutes

Total Time: 1 hour 55 minutes

Dig into a Healthy Bowl of this Low Syn Beef and Sweet Potato Stew - a hearty filling winter warmer meal

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Ingredients

• 500g/17.5oz of lean stewing beef (trim any visible fat)
• 2 large carrots, chopped
• 1 large onion, chopped
• 3 sticks of celery, chopped
• 2 cloves of garlic, crushed
• 1 large (400g/14oz) sweet potato - or sub with butternut squash
• 4 cups/960ml of beef stock
• 2 tbs of tomato paste
• 1 tbs of balsamic vinegar
• pinch of thyme
• pinch of rosemary
• salt and black pepper
• 2 tbs of cornstarch or tapioca starch or arrowroot powder  - 3 syns
• cooking oil spray
• fresh chopped parsley

Instructions

STOVE TOP:

1. Spray a large dutch oven or saucepan over a medium-high heat with cooking oil spray.
2. Add the beef in two batches, season with salt and black pepper and cook till lightly browned. 
3. Set aside.
4. Add onion, carrots, celery and garlic and a little of the stock to deglaze the pan and fry for a few mins till softened. 
5. Add all other ingredients
6. Bring to a boil, then reduce heat cover and simmer for approx 1.5 hours (the longer the better)
7. Mix the cornstarch with a little cold water to make a paste and stir it into the stew until thickened.
8. Sprinkle with some fresh parsley. 
9. Serve and enjoy

INSTANT POT:

1. Set the instant pot to saute mode and spray the inner pot with cooking oil spray.
2. Once the instant pot displays hot. 
3. Add the beef in two batches, season with salt and black pepper and cook till lightly browned. 
4. Set aside.
5. Add the onion, carrots, celery and garlic and a little of the stock to deglaze the pan and fry for a few mins till softened. 
6. Add back in the beef and all other ingredients.
7. Add lid, set to manual high pressure for 30 minutes
8. Once finished cooking allow pressure to release naturally
9. Set to saute mode
10. Mix the cornstarch with a little cold water to make a paste and stir it into the stew until thickened.
11. Sprinkle with some fresh parsley. 
12. Serve and enjoy

Notes

This recipe is gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly.

• Extra Easy - 1 syn per serving
• Original/SP - 1 syn per serving (replace sweet potato with butternut squash)
• WW Smart Points - 8 per serving
• Paleo/Whole30 - use arrowroot or tapioca starch and olive oil or ghee to brown meat.

*suitable for freezing

Swap the beef for lamb for a yummy variation on this stew.

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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• 
  Instant Pot Duo V2 7-in-1 Electric Pressure Cooker, 6 Qt, 5.5L 1000 W, Brushed Stainless Steel/Black, 220-240v, Stainless Steel Inner Pot
• 
  STAUB 40511-727-0 frying pan with two handles, cast iron, cherry red, 26 cm

Nutrition Information

Yield 4 Serving Size 1 serving
Amount Per Serving Calories 336Total Fat 10.1gSaturated Fat 3.3gCholesterol 5mgSodium 805mgCarbohydrates 32gFiber 5.8gSugar 10gProtein 30.3g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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