Recipe: Jerk Beef Stew with Carrots and Tomatoes
Rev up your everyday stew by adding flavors like jerk sauce and Jamaican allspice. It’s a perfect way for a foodie to spice up their healthy recipe repertoire.
Skill level: Beginner
Start to Finish: 2 hours, 10 minutes
Prep: 30 minutes
Cook: 1 hour, 40 minutes
1 tablespoon olive oil
2 ½ lbs boneless beef chuck, cut into 1 inch cubes
1 medium yellow onion, diced
2 cups unsalted chicken stock (I like Progresso)
2 tablespoons jerk sauce
2 teaspoons Jamaican allspice
½ teaspoon cinnamon
1 tablespoon thyme
2 cups cooked brown rice or quinoa
1. Preheat oven to 350 degrees F.
2. Heat the olive oil in a Dutch oven over medium-high heat. Add the beef and let it brown on each side (about 5 minutes/side).
3. Stir the beef and add the onions, carrots and garlic. Sauté for 3 minutes or until the onions are translucent.
4. Add the chicken broth, tomatoes, jerk sauce, and spices. Bring to a boil.
5. Cover the Dutch oven and place it in the oven. Cook for 1 hour to 1 1/2 hours, or until the beef falls apart easily when shredded.
6. Take the stew out of the oven. Remove the bay leaves. If the stew is too thin, reduce over high heat on the stovetop.
7. Serve over the brown rice or quinoa and with a side of greens.
Nutrition Information (per serving)
Calories: 480; Total Fat: 15 grams; Saturated Fat: 5 grams; Protein: 57 grams: Carbohydrates: 19 grams; Sugar: 2 grams; Fiber: 2 grams; Cholesterol: 131 milligrams; Sodium: 275 milligrams
Recipe and photo Christy Brissette, MSc, RD of 80 Twenty Nutrition.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top