Meals Matter

Crockpot Beef Stew with Olives, Garlic, Capers, and Tomatoes - South Beach Diet Phase 1 2 3

Contributed By: ljville
Kalyn's Kitchen

From kalynskitchen.blogspot.com

Ingredients

2-3 lb. Beef chuck roast, cut into pieces about 1 inch (I used 2 1/2 cups beef cubes)

1-2 t Olive oil (for browning beef)

1 can Reduced-sodium beef broth (or use 1 1/2 cups homemade beef stock)

1 cup Garlic cloves, peeled and cut into lengthwise slivers

1 cup Kalamata olives, cut in half lengthwise

2 t Capers, rinsed

3 Bay leaves

1 tsp. Dried Greek oregano

1 can (14.5 oz.) diced tomatoes with juice (I like Muir Glen organic tomatoes)

1 small can (8 oz. ) tomato sauce

2 t Tomato paste (optional, I added it when I tasted the stew after a few hours)

3 t Red wine vinegar

Fresh ground black pepper to taste

Preparation

In heavy frying pan, heat 1 T oil over medium-high heat and brown half of beef cubes, turning several times so it's well browned on all sides. Put beef in crockpot and brown the rest of beef, adding more oil if needed. Put second batch of browned beef cubes in crockpot. Add beef broth to frying pan, scraping up any browned bits from the bottom of the pan, and simmer until beef broth is reduced to 3/4 cup. Add reduced broth to crockpot.

While beef is browning, sliver garlic and cut olives. Add garlic and olives to crockpot along with rinsed capers, bay leaves, oregano, canned tomatoes and juice, tomato sauce, red wine vinegar, and pepper.

Cook on high for 2 hours, then taste for seasoning and add tomato paste if desired. Cook another 1-2 hours, until meat is tender and flavors are well blended. (This could also be cooked on low for 6-8 hours.) Serve hot.

Cook's Notes

From kalynskitchen.blogspot.com: "For phase two or three, you could eat this over Uncle Ben's Converted Rice or serve it with some 100% whole wheat bread."

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Beef
Actual Cooking Time: More than 2 hours
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Special Features: Crock Pot
Meal Type: Entree