Gamer Recipes: Cranberry Barbecue Beef Oven Stew
by be_healthful on March 8, 2011 at 12:00 PM EST
Recipes for Gamers

Cranberry Barbecue Beef Oven Stew

Cranberry Barbecue Beef Oven Stew

Gluten free, Dairy free

Throw it in the oven and forget about it! This dish is full of flavor – from the deep cranberry taste, to the sweetness of yam, mixed with the satisfying taste of organic beef. Perfect for weekday family meals, served with toast, tortillas, or socca.

Ingredients

  • 1 butternut squash, peeled and chopped into 1/2 inch cubes
  • 1 yam, unpeeled and chopped into 1/2 inch cubes
  • 2 potatoes, unpeeled and chopped into 1/2 inch cubes – I used white, but red would work as well
  • 2 carrots, unpeeled and cut into discs
  • 1 yellow onion, sliced
  • 1 lb stewing beef – I used grass-fed and finished, free range beef

Cranberry barbecue sauce:

  • 2/3 cup cranberry juice – I used 100% cranberry juice so had to add 1 tbsp sugar – demerara sugar, or sucanat would work
  • 1 beef bouillon cube – I used GoBIO! Organic Beef Bouillon Cubes
  • 6 oz. can of tomato paste
  • 1 tbsp balsamic vinegar
  • 1 clove garlic, minced
  • 2 tbsp blackstrap molasses
  • 1/2 tsp salt
  • pepper to taste

Directions

  1. Preheat oven to 300F
  2. Combine all barbecue sauce ingredients in a small saucepan. Bring to a boil, then reduce to medium low heat. Cover and simmer for 10 minutes.
  3. Meanwhile, combine all vegetables and meat in a large bowl. Stir to combine, then drop into a 2.3L [or larger] casserole dish.
  4. Pour barbecue sauce over the prepared vegetables.
  5. Cook with lid on for 2.5-3hrs or until potatoes can be cut through, but still hold form. [Mine took 2hrs and 45minutes]

Makes 5-6 servings.

Nutrition stats [1/2 cup]: calories 300; fat 5.5g; saturated fat 2g; carbohydrates 35g; dietary fiber 5.5g; sugars 11g; protein 28g

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  • http://gamerfitnation.com BlackBible

    Hmmm yummy!

  • http://twitter.com/theownerz Gregory Laporte

    BBQ

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