Easy Beef Stew {gluten free, dairy free, soy free, paleo}

With the beginning of the cool season I like to make stew – making use of those “what do I make with this?” cuts in my freezer. What is fall with a comforting stew? 

For my beef stew recipe, I chose three cuts – eye of round, chuck, and shank cross-cut, all moderately priced cuts that go well in stews. I braise the meat after coated in coconut flour (recipe is paleo), then it all simmers in the oven for 1 1/2 hours. What you get from these very chewy cuts is the most tender meat that pulls apart without a knife. Did I mention how easy this stew recipe is? Or how you can freeze half of it? Oh yes. I know you have a lot to do. And Halloween is coming up…

I know stew usually goes hand in hand with mashed potatoes but have you tried mashed butternut squash? Or cauliflower mashed, kabotcha squash, or spaghetti squash? You just may not use potato ever again. They all make delicious substitutes with less starch (and calories) and give you a good serving of vegetable for a complete one pot meal.

I served it over mashed roasted butternut squash.  To roast the squash: cut in half, scoop out seeds, and place (open side face down) on a parchment lined sheet pan.  Bake at 400 F for 60 minutes. Nothing added, just scoop out soft squash and mash with a fork.   Serve the hot stew over squash mash.

Hope you enjoy it as much as we do 🙂

Note on braising the meat:
For perfectly braised meat, place each piece into the pot on by one, not all thrown in at once. Do not overcrowd, stir, or move around, doing so will steam the meat. It is best to braise in batches. The temperature of the oil should be high enough to trigger an immediate sear (sizzle sound). Test a corner of a piece before beginning. If you don’t hear the initial sizzle, the oil isn’t hot enough yet. Wait until it is to caramelize and seal in the proteins in order to tenderize and bring out another dimension of flavor while it continues to cook in the oven later.

Note: Remove any dark oil and flour remains, if needed, before adding onions. My flour got dark, I removed it using tongs to hold a paper towel that I rubbed around the bottom of the pot, then added a few more tablespoons of oil.

Careful, if you push it all in at once it will splatter! Push all the meat under the broth (to prevent drying when exposed to air while cooking in the oven).

Stew will come back to a boil, with brown foamy skim coming up to the surface.  

Another note: The foamy stuff that skims to the top of stews and soups is collagen, which comes from the bone.  It will make the stew (soup) cloudy.  Skim the scrapings off the edges of the pot and what is floating on top as best as you can with a slotted spoon.  Keep a cup, or bowl by the stove to transfer all the skimmed foam.  I usually get some liquid with the skim onto the spoon (I had a cup full by the time I was done, then spill out into the sink).

Easy Beef Stew - gluten free, dairy free, soy free, paleo

 

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Prep time

30 mins

Cook time

1 hour 45 mins

Total time

2 hours 15 mins

 

Comforting and easy beef stew for cool nights that is also paleo and freezer friendly - tastes even better the next day. Easily can be halved or doubled to store in the freezer for a meal another time.

Jessica: From Jessica's Kitchen

Recipe type: Main

Serves: Serves 12

Ingredients

• 3 pounds chuck, cubed
• 2 pounds eye of round
• 1 pound shank cross-cut
• 4 tablespoons kosher salt
• 1½ cups coconut flour
• 2 onions, diced
• 1 large leek, trimmed, sliced
• ½ cup peeled garlic cloves
• 4 large parsnips
• 10 carrots, peeled, sliced
• 10 celery stalks, trimmed, sliced
• 1 bay leaf
• 3 tablespoons fresh tarragon leaves, stems removed
• 3 tablespoons fresh rosemary, stems removed
• 1 teaspoon garlic powder
• 4 cups chicken stock (or beef stock)
• 2 cups water
• 4 tablespoons grape seed or coconut oil, or more as needed
• Note: Perfect cubes are not necessary, cut as even in size as possible to ensure consistent cooking results.

Preparation

1. Season cuts of beef with 3 tablespoons of salt and pepper, reserve 1 tablespoon for later. Coat pieces in the coconut flour, shake off excess. 10-12 pieces at a time. Set aside.
2. Heat a large (5 quart or so) heavy bottomed stock pot that has a tightly sealed lid (Le Creuset style) on medium high, add oil.
3. Note:
4. Do not overcrowd, stir, or move around, doing so will steam the meat. It is best to braise meat in batches. The temperature of the oil should be high enough to trigger an immediate sear (that sizzle sound). Test a corner of a piece before beginning. If you don’t hear the initial sizzle, the oil isn’t hot enough yet. Wait until it does. For perfectly braised meat, place each piece into the pot on by one, not all thrown in at once. This process will ensure that each piece sears, which caramelizes the proteins and brings out another dimension of flavor.
5. Sear the pieces for 2-3 minutes on each side then transfer into a bowl to set aside.
6. Note: Remove any dark oil and flour remains, if needed. My flour got dark, I removed it using tongs to hold a paper towel that I rubbed around the bottom of the pot, then added a few tablespoons of oil again.
7. Preheat the oven to 350 degrees F, prepare rack in center
8. Add the onions and leeks into the oil, sauté until soft and translucent.
9. Add the garlic cloves, then the celery, carrots, and parsnips, stir often. After a few minutes add tarragon, rosemary, bay leaf, garlic powder, and remaining kosher salt. Stir again.
10. You should see browned edges by now, if so add the chicken stock and water. Then add all the beef back in.
11. Careful, if you push it all in at once it will splatter! Push all the meat under the broth (to prevent drying when exposed to air while cooking in the oven).
12. Stew will come back to a boil, with brown foamy skim coming up to the surface. Reduce heat to low and clean skim as it comes up until skim free. This process takes 5-10 minutes.
13. Another note: The foamy stuff that skims to the top of stews and soups is collagen, which comes from the bone. It will make the stew (soup) cloudy. Skim the scrapings off the edges of the pot and what is floating on top as best as you can with a slotted spoon. Keep a cup, or bowl by the stove to transfer all the skimmed foam. I usually get some liquid with the skim onto the spoon (I had a cup full by the time I was done, then spill out into the sink).
14. Cover and transfer to preheated oven. Cook for 90 minutes. Remove from heat and let it cool for 30 minutes to an hour before serving.

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