“Comfort food that feeds your muscles.”
✅ INGREDIENTS (Serves 4–6)
| Category | Ingredients |
|---|---|
| Protein | 2 lbs beef stew meat (chuck roast, cut into 1-inch cubes) |
| Veggies | 4 carrots (peeled, chopped), 3 potatoes (cubed), 1 onion (chopped), 3 celery stalks (sliced), 3 garlic cloves (minced), 1 cup green peas |
| Liquid | 4 cups beef broth, 2 tbsp tomato paste, 1 cup red wine (optional but amazing), 1 tbsp Worcestershire sauce |
| Seasonings | 1 tsp thyme, 1 tsp rosemary, 2 bay leaves, salt and pepper to taste |
| Thickener | 2 tbsp all-purpose flour or cornstarch |
| Oil | 2 tbsp olive oil or avocado oil |
👩🍳 INSTRUCTIONS
1. Sear the Beef
- Pat beef dry and season with salt & pepper.
- In a large pot, heat oil over medium-high.
- Sear beef in batches until browned on all sides. Set aside.
2. Sauté Veggies
- In the same pot, add onion, garlic, and celery.
- Cook 4–5 minutes until softened and aromatic.
3. Deglaze & Build Flavor
- Stir in tomato paste and cook 1 minute.
- Add wine to deglaze (scrape the brown bits from the bottom).
- Add beef broth, Worcestershire sauce, herbs, and bay leaves.
4. Simmer
- Return beef to the pot.
- Bring to a boil, reduce heat to low, and cover.
- Simmer for 1½ to 2 hours until beef is tender.
5. Add Carbs & Thicken
- Add carrots and potatoes.
- Cook 30 more minutes until fork-tender.
- If stew needs thickening, mix flour or cornstarch with cold water and stir in.
6. Final Touch
- Add peas in the last 5 minutes.
- Remove bay leaves, taste and adjust seasoning.
🥄 SERVING SUGGESTIONS
- Serve with whole grain bread, mashed cauliflower, or brown rice.
- For meal prep, divide into containers and freeze for up to 2 months.
💪 FITFUEL FIX TIPS (High-Protein Adjustments)
- Use bone broth instead of regular broth for extra collagen & protein.
- Add 1 scoop unflavored whey to each serving after cooking (stir in when slightly cooled).
- Replace some potato with sweet potato or turnip for lower glycemic index.
📊 NUTRITION ESTIMATE (per serving)
| Macro | Estimate |
|---|---|
| Calories | 400–500 kcal |
| Protein | 35–45g |
| Carbs | 25–35g |
| Fat | 12–18g |
| Fiber | 6–8g |