The Pioneer Woman Tasty Kitchen
Profile Photo

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

0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep:

Cook:

Level: Easy

System:

4
x

Print Options

Page size Letter 3x5 4x6
Text Size Small Medium Large
Content Include description
Include prep time, etc.
Show image

Description

A very hearty and tasty savory stew that has only 3 net carbs per serving. This is my favorite low carb stew recipe. Suitable for Atkins, Keto, Paleo, LCHF, low carb, diabetic, low glycemic, gluten free, sugar free, grain free, dairy free. For CKD/Renal Diet, see notes.

Recipe updated November 2018.

Ingredients

  • 3 Tablespoons Bacon Grease, Divided
  • 1 pound Stew Meat, Chopped Bite Size
  • 1-½ ounce, weight Shallot, Diced (1 Large Shallot)
  • ¼ cups Yellow Onion, Chopped
  • 3 Tablespoons Lopino Lupin Flour (See Note)
  • 32 ounces, fluid Trader Joe's Beef Stock
  • 6 ounces, weight Red Radishes, Quartered Or Halved
  • 3 ounces, weight Green Beans, Chopped
  • 2 ounces, weight Baby Carrots, Sliced (Omit For Atkins Induction)
  • 2 stalks Celery, Sliced
  • 2 teaspoons Herb Ox Granulated Beef Bouillon
  • 1 dash Herbes De Provence
  • Salt And Pepper, to taste
  • ¼ teaspoons To 1/2 Teaspoon Glucomannan, For Additional Thickening (optional)
  • 1 Tablespoon Butter (Omit For Dairy Free)

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 Tbsp. of the bacon grease and brown the stew meat. Cook on a medium-high heat to get the meat seared well and all juices have evaporated.

Add the shallots and onions and cook until they begin to soften.

While the meat is browning, begin the roux in a soup pot. Melt the other 2 Tbsp. of bacon grease and add the lupin flour. Mix well. At this point the mixture will be thin. Over medium-low heat stir until the lupin flour begins to brown a bit. This will deepen the flavor. It takes a few minutes, so pay attention and be careful not to burn it. Add about 1/2 of the beef stock and stir well until the roux has blended completely with the stock. Add most of the remaining stock, reserving some to deglaze the pan you used for the meat.

Use the reserved stock to deglaze the pan with the meat. Add the meat mixture to the soup pot, along with all of the remaining vegetables and spices.

Bring to boil, taste for seasoning and adjust if needed. Reduce heat to low, cover, and simmer for about 1.5 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, and allow to cook a little longer to thicken a bit more.

Finally, add the butter, and stir in until melted. Serve.

Notes:
• Browning the meat until all juices are gone, and the meat is well seared adds a lot of flavor to the stew. For best flavor, don’t omit this step.
• Recipe and instructions updated November 2018 to improve flavor and macros, and to simplify.
• Yields 4 servings of approximately 1 1/2 cups each.
• Lupin flour is not gritty, and imparts a slightly sweet finish to this stew. It may be purchased from Amazon or Netrition. Lupin is a legume, and may cause a reaction in some people with peanut or legume allergies. If you must substitute, try using flax meal, oat fiber, or coconut flour for thickening in place of the lupin flour. The consistency and mouth feel will vary, depending on which substitute you use. If using coconut flour, start with only 1 Tbsp.
• For those on a CKD/Renal Diet, omit the Herb Ox to reduce sodium.
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Per serving: Calories 308, Total Fat 20 g, Saturated Fat 8 g, Sodium 565 mg, Potassium 328 mg, Total Carbohydrate 8 g, Dietary Fiber 5 g, Net Carbs 3 g, Sugars 4 g, Protein 20 g. Macros: 66% fat, 30% protein, 4% carbs

© December 22, 2016 Roxana Lopez. Updated November 15, 2018.

No Comments

You must be logged in to post a comment.

No Reviews

You must be logged in to post a review.

Related Recipes

Ground Beef Stroganoff
Profile Photo by Beth Pierce in Main Courses
Ground Beef Stroganoff is a more frugal version of the classic...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 4 Level: Easy


Cream Cheese Enchilada Casserole
Profile Photo by Cooking Up Memories in Main Courses
Cream Cheese Enchilada casserole has soft, warm flour tortillas, tangy cream...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 6 Level: Easy


Air Fryer Meatballs
Profile Photo by Matt Freund in Main Courses
Air Fryer Meatballs are so easy to make and so juicy...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 4 Level: Easy


Smoked London Broil
Profile Photo by Charles Willard in Main Courses
Delicious smoked London broil.
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 4 Level: Easy


Whiskey Mini Burger Sliders
Profile Photo by Chanda | My Farmhouse Table in Main Courses
This recipe for Whiskey Mini Burger Sliders is perfect for parties....
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 6 Level: Easy