Aunt Rocky’s Low Carb Beef Stew for Two (with Oat Fiber)

In a large skillet, melt bacon grease. Add meat and cook in medium-high heat to get the meat browned.

Add shallot and bell pepper to the meat and continue cooking until shallot is soft, and peppers are browning a bit. Add garlic, cook one more minute. Transfer all to a medium soup pot.

Pour some of the beef broth into the skillet to deglaze; add all of that to the soup pot. Add remaining broth, water, bouillon, celery, carrots, daikon and spices. Stir well and bring to a boil.

Sprinkle oat fiber over the top, stir in. Repeat with flaxseed meal. Reduce heat, cover and simmer for at least 1 hour (longer if you have time).

Makes 2 servings of about 1 1/2 cups each. May be frozen.

Notes:
1. If you can’t find daikon, use turnips, broccoli stems, or your favorite potato substitute. Carb count will be the same if you use broccoli stems, but I’m not sure about the carbs for other substitutes.
2. Oat fiber and flaxseed meal are added to both thicken a bit, and to add the mouthfeel you would get from a stew thickened with wheat flour. Oat fiber is not a grain, as only the fiber portion of the stalk is used. They may be omitted, and you would still have a very nice beef soup.
3. The macros on this stew are a little low on fat to protein ratio. If you want to improve macros, reduce protein, serve with a high fat side, or add butter to the stew when served.

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 270, Total Fat 13 g, Saturated Fat 5 g, Sodium 1601 mg, Potassium 690 mg, Total Carbohydrate 13 g, Dietary Fiber 6 g, Net Carbs 7 g, Sugars 4 g, Protein 27 g. Macros: 46% Fat, 43% Protein, 11% Carbs (see Note 3).

© January 10, 2018 Roxana Lopez for Aunt Rocky’s

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.