Recipe: Easy Beef Stew

Easy Beef Stew...the title says it all!  I've been searching for something new to make while keeping it low carb.  There more than a handful of recipes called for 1 cup of red wine, carrots and potatoes - but, most importantly, what to do with the rest of the bottle when you are on a low carb "regime"!!  This is a great recipe to do on a "house chores" day.  Once you set it on the stove, you don't have to mind it for at least 3 hours!

I thought about a beef stew while I was food shopping yesterday and picked up a few items for the meal:

• 1 rib-eye steak (about 3/4lb) I cut it into small cubed pieces
• 1 bag frozen cauliflower (used the whole bag for the "mash")
• 1 bag frozen small peas (used 1/2)
• 1 bag frozen sliced mushrooms (used the whole bag)
• 1 bag frozen pearl onions (used 1/2)
• FROM THE PANTRY I HAD:
•  1 Tablespoon Olive Oil
• 1-2 Tablespoons Butter plus 2+ Tablespoons for Cauliflower Mash
• 1 cup water (room temperature)
• 1 Beef Bouillon cube
• 1/4 c flour  (add salt & pepper to taste)
• 1 Tablespoon tomato paste (I use Cento; it comes in a squeeze tube)
• 1/2+ teaspoon "Essence" (Emeril's blend gives it a spicy "kick")
• 1/3 cup milk (for Cauliflower Mash)
• 1/3 - 1/2 cup grated Parmesan Cheese (for Cauliflower Mash)

I know, I know...frozen veggies?  But in a pinch, or when time is of the essence, they come in handy.  I knew that today would be a busy day for me so I was prepared.

1. First, add the olive oil and the butter to a large sauce/saute/fry pan with a tight fitting lid (this is very important).  Low/medium heat on stove top.  (I had 1/2 onion left over from lunch, so I finely chopped it and added it to the oil/butter.  This is optional.)
2. Next, put the 1/4 cup flour (seasoned with salt and pepper) in a baggie, add the beef and lightly coat the meat.  (Most of the flour will remain in the baggie, so don't worry about the carbs.)
3. Now place the meat in the pan and lightly brown the meat - turn up heat to medium.  Don't cook it dark brown; just lightly cooked.
4. Add the tomato paste, pour in the water, drop in the bouillon cube.  Stir well, add frozen mushrooms and cover.
5. Watch carefully until it has a rolling simmer.  Reduce heat to lowest setting.
6. Let cook, slowly, on low heat for 3 hours.
7. After 3 hours, add the pearl onions and the peas. Gently stir, cover and let cook 1 hour more.
8. When 15 minutes before serving, bring another sauce pan to boil with a bit of salt, empty the frozen cauliflower into the boiling water and cook until tender (4 min??).
9. While that is cooking, get blender/food processor ready with the butter, grated cheese and milk.  Give a quick mix to blend it all.
10. Drain the cooked cauliflower and add 1/4 of the cauliflower at a time.  Pulse/Mix.  Add the next 1/4 amount and pulse/mix.  Do the same for the remaining amounts.  (The cauliflower is steaming hot.  Be sure when pulsing to open the top just a tiny bit to allow the steam to escape each time you add the cauliflower.  This is important.)
11. Blend well until it is the consistency of mashed potatoes
12. Turn off stove; serve up the stew meat and place a few dollops of the cauliflower mash atop each serving!  Serves 3-4.

While I cannot say it is carb free, it is a low carb meal in my book!

Enjoy!   Fifi