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    Low Syn Beef and Sweet Potato Stew

    July 27, 2009 1 Comment

    1.8Kshares

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

    beef and sweet potato stew in grey cast iron pot with wooden spoon, board behind with soda bread

    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.

    close up of beef and sweet potato stew in cast iron pot with a wooden spoon

    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.

    close up of beef and sweet potato stew in cast iron pot

    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


    beef and sweet potato stew in a cast iron pot with wooden spoon

    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).

    beef and sweet potato stew in a white and yellow bowl with spoon, soda bread behind on board

    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.

    close up of beef and sweet potato stew in a white and yellow bowl

    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

    beef and sweet potato stew in a white and yellow bowl with spoon


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    Low Syn Beef and Sweet Potato Stew

    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

    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.

    If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full

    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.

    All images and content on Slimming Eats are copyright protected.

    Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy. 

    Recommended Products

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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
      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
      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.

    Did you make this recipe?

    Please leave a comment on the blog or share a photo on Instagram

    © Siobhan (Slimming Eats)
    Cuisine: Irish / Category: Main
    beef and sweet potato stew in white and yellow bowl with wooden spoon pin image

    It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

    Nutritional information is an estimate and is to be used for informational purposes only

    Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

    Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

    All images and content on Slimming Eats are copyright protected.

    If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

    * Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

    Filed Under: 8 SP, beef, below 2 syns, butternut squash, by course, by ingredient, by type, dairy free, Delicious Weight Watchers Recipes, Dinner, Extra Easy, Freezer Friendly, gluten free, Instant Pot Pressure Cooker Recipes, Kid Friendly, meat, One Pot, Original, paleo, Recipes, slow cooker, SP friendly, sugar free, sweet potatoes, vegetables, Whole30 Tagged With: beef, diet, healthy eating, recipe, slimming eats, slimming world, slimming world recipes, slimming world USA, stew, sweet potato, syns, weight loss, weight watchers, weight watchers recipes

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    Comments

    1. Paula Chester says

      September 08, 2020 at 8:41 am

      WOW , made this on Monday , fantastic wholesome dinner with lovely rich taste ! I used a slow cooker , fantastic

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