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Aunt Rockys’s Beef Stew with Lupin Flour (Low Carb)

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Description

A very tasty, savory beef stew that has only 5 net carbs per serving. Suitable for Atkins, LCHF, low carb, diabetic, low glycemic, gluten free, sugar free, dairy free.

Ingredients

  • 3 Tablespoons Bacon Grease, Divided
  • 1 pound Stew Meat, Chopped Bite Size
  • 3 Tablespoons Lopino Lupin Flour (See Note)
  • 32 ounces, fluid Trader Joe's Beef Stock
  • 3 ounces, weight Green Beans, Chopped
  • 2 ounces, weight Baby Carrots, Sliced (Omit For Atkins Induction)
  • 2 stalks Celery, Sliced
  • 1-½ ounce, weight Shallot, Diced (1 Large Shallot)
  • 6 ounces, weight Daikon Radish, Peeled And Diced (Weigh After Peeling)
  • ¼ cups Yellow Onion, Chopped
  • 2 teaspoons Herb Ox Granulated Beef Bouillon
  • 1 dash Herbs Du Provence
  • Salt And Pepper, to taste
  • ¼ teaspoons To 1/2 Teaspoon Glucomannan, For Additional Thickening (optional)

Preparation

Prepare all of the vegetables before you begin. Daikon has a very fibrous skin that goes deeper than a potato skin. I recommend “triple peeling” it with a vegetable peeler (go 3 strokes with the peeler in each section to get all of the fibrous layer off).

In a large skillet, melt 1 tablespoon of the bacon grease and brown the stew meat. Add the shallot and cook just until shallot begins to soften.

While the meat is browning, begin the roux in a soup pot. Melt remaining 2 tablespoons of bacon grease and add the lupin flour. Mix well. At this point, the mixture will be quite thin. (It does not brown.) It takes a few minutes for the lupin flour to thicken. Once it thickens, add some of the beef stock and whisk until smooth. Add the remaining beef stock, and all of the remaining ingredients.

When the meat and shallots are ready, add to soup pot, along with any pan juices. Bring to boil, taste for seasoning and adjust if needed. Reduce heat to low, and allow to simmer for about 1 1/2 hours, or until meat is very soft.

If you want a thicker stew, once it’s finished cooking sprinkle the glucomannan lightly over the top, stir in glucomannan and allow to cook a little longer to thicken a bit more. Start with 1/4 teaspoon. If you want it more thickened, add an additional 1/4 teaspoon.

Yields 5 servings of approximately 1 1/2 cups each.

Notes:
1. Lupin is a legume, and may cause a reaction in some people with peanut or legume allergies. In this recipe, try using flax meal, oat fiber, or coconut flour for thickening in place of the lupin flour. Lupin flour is very yellow, and colors whatever you put it in. Thus, the yellow color of the stew. The stew was very tasty, and the lupin flour is not at all gritty. It adds a little different flavor, but does not detract from the overall flavor of stew. The finished stew had a slightly sweet finish, which was very nice. This is my favorite stew recipe.
2. If you want to increase the fats even more, add a 1/2 tablespoon of butter to each bowl when serving (not included in nutritional counts below). You can substitute other low carb veggies you have on hand for any of those listed, although doing so would likely change the nutritional counts.

Nutrition estimates are calculated per serving with My Fitness Pal’s online recipe analyzer. If you make any changes to the ingredients, your results may differ. The recipe is stored there and available to MFP users for logging in their food diaries.

Calories 227, Total Fat 14 g, Saturated Fat 8 g, Sodium 451 mg, Potassium 183 mg, Total Carbohydrate 8 g, Dietary Fiber 3 g, Net Carbs 5 g, Sugars 4 g, Protein 16 g. Macros: 60% fat, 30% protein, 10% carbs

© December 22, 2016 Roxana Lopez

For more low lchf/keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

I don’t get any commission or kickback for products I use or mention in my recipes. Brand names are included only to assure a similar outcome to mine, and more accurately assess nutritional estimates, which are based on exact ingredients I used.

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