- 1 tablespoon canola oil
- 1 pound stew beef or buffalo
- 1 large onion, chopped into 1-inch chunks
- 1/2 cup red wine
- 3 large cloves garlic, cut in half
- 1 cup low-sodium broth (beef, chicken, or vegetable)
- 3 medium (3–4 ounces each) red-skinned potatoes, scrubbed and quartered
- 2 large carrots, peeled
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 2 bay leaves
- Salt and pepper to taste
- 1–2 tablespoons chopped fresh parsley
Heat canola oil in pressure cooker until hot, add meat, and brown. Add onion and cook about 5 minutes more. Add wine, garlic, and broth and bring to a boil. Scrape browned bits of cooked meat from bottom of pressure cooker. Place lid on cooker and cook at high pressure 15 minutes. Quick-release pressure. Open cooker and add potatoes, carrots, thyme, oregano, and bay leaves. Replace lid and cook at high temperature for 5 minutes. Quick release pressure and remove lid. Cut cooked carrots into large chunks. Add salt and pepper to taste and chopped parsley before serving. Simmer stew uncovered if you desire a thicker consistency.
Yield: 4 cups. Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 269, Carbohydrates: 20 g, Protein: 27 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 233 mg, Fiber: 3 g
Exchanges per serving: 3 lean meat, 1 fat, 1 starch, 1/2 vegetable. Carbohydrate choices: 1 1/2.
This recipe was developed by Rita Carey, a dietitian and diabetes educator at Yavapai Regional Medical Center in Prescott, Arizona. It is taken from the article “Prepare Whole Foods Fast! Using a Pressure Cooker.”