Beef & Seasonal Vegetables Stew [Bulkbites.com]

• Servings: 4
• Time: 30 minutes

This is a powerful meal recipe for an aspiring bodybuilder. Here beef paired with seasonal vegetable, and creates a power meal for muscle building goals. Beef and seasonal vegetables stew is a thick and rich preparation, always works wonder for my dietary needs. The recipe is extremely experimental; try it with different locally and seasonally available vegetables to get the maximum benefits. The recipe is doubtlessly high in protein, fiber, vitamins and minerals, in addition it is easy to make and can be replace the slow cooker recipes of beef. Make in advance and store in fridge to use over the week, serve with brown rice or cooked quinoa or multigrain noodles for adding some good carbs in your diet.

Nutrition

• calories: 219
• protein: 27
• carbs: 13
• fat: 7
• saturated fat: 2.61
• polyunsaturated fat: 0.87
• monounsaturated fat: 3.85
• cholesterol: 71
• sodium: 178
• potassium: 782
• dietary fiber: 2.26
• sugars: 3.36
• vitamin a: 292
• vitamin c: 11
• calcium: 47
• iron: 3
• magnesium: 0
• complex carbs: 7.38
• other fats: -0.33

Ingredients

• 1 lb Beef, chuck for stew, separable lean and fat, choice, raw
• 1 cup drained, rinsed Corn, sweet, yellow, canned, drained solids, rinsed with tap water
• 1 cup chopped Carrots, raw
• 1 tbsp chopped Onions, raw
• 1 cup, pieces or slices Mushrooms, white, raw
• 1 large Onions, spring or scallions (includes tops and bulb), raw
• 1 cloves Garlic, raw
• 1 large whole Tomatoes, red, ripe, raw, year round average
• 1 dash Salt, table
• 1 tbsp Spices, pepper, black
• 1 tsp Oil, olive, salad or cooking
• 2 1 cup Water

Instructions

• In a deep pan, saute chopped onions with olive oil.
• Add cubed beef and saute over medium heat until brown.
• Add water, chopped potatoes, tomatoes and corn, cook for 5 minutes.
• Then add chopped carrot and mushrooms, cook for 5 more minutes.
• Add minced garlic, chopped spring onions, salt and black pepper, stir and cook for 2-3 minutes.
• Serve hot with brown rice to add some complex carbs in diet.