Slow-Cooker Caribbean Beef Stew

Dairy Free
Very Healthy
Health score
100%
Slow-Cooker Caribbean Beef Stew
435 min.
4
489kcal

Suggestions

Ingredients

  • pounds beef stew meat cut into 1 1/2-inch cubes
  • 10 ounce canned tomatoes diced with green chiles mexican-style canned
  • medium carrots 
  • 0.3 cup flour all-purpose
  • clove garlic finely chopped
  • piece ginger peeled finely chopped
  • 0.3 teaspoon ground allspice 
  • servings kosher salt and pepper white freshly ground
  •  scallions sliced
  • sprigs thyme leaves 
  • teaspoons worcestershire sauce 
  • pound yukon gold potatoes peeled quartered

Equipment

  • bowl
  • whisk
  • slow cooker

Directions

  1. Strip the leaves from 1 sprig thyme and chop; combine with the flour, allspice, 1/2 teaspoon salt and 1/4 teaspoon white pepper in a large bowl.
  2. Add the beef and toss to coat.
  3. Put the potatoes, carrots, the remaining 2 thyme sprigs, the ginger and garlic in a 5-to-6-quart slow cooker.
  4. Add the beef, reserving any excess seasoned flour in the bowl.
  5. Whisk 1/2 cup water and the Worcestershire sauce into the reserved seasoned flour, then add to the slow cooker.
  6. Pour the tomatoes on top. Cover and cook on low 7 hours or on high 4 hours.
  7. Add the scallions to the stew and season with salt. Divide among bowls and serve with hot sauce.
  8. Photograph by Christopher Testani

Nutrition Facts

Calories489kcal
Protein45.93%
Fat21.98%
Carbs32.09%

Properties

Glycemic Index
85.65
Glycemic Load
22.04
Inflammation Score
-10
Nutrition Score
42.39478252245%

Flavonoids

Apigenin
0.02mg
Luteolin
0.39mg
Kaempferol
1.18mg
Myricetin
0.03mg
Quercetin
2.18mg

Nutrients percent of daily need

Calories:489.23kcal
24.46%
Fat:11.76g
18.09%
Saturated Fat:3.95g
24.71%
Carbohydrates:38.64g
12.88%
Net Carbohydrates:32.85g
11.95%
Sugar:5.38g
5.98%
Cholesterol:140.61mg
46.87%
Sodium:214.21mg
9.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.3g
110.59%
Vitamin A:7886.57IU
157.73%
Vitamin B6:1.99mg
99.31%
Selenium:67.08µg
95.83%
Vitamin B3:18.21mg
91.07%
Vitamin B12:4.2µg
69.93%
Zinc:10.15mg
67.67%
Phosphorus:605.42mg
60.54%
Potassium:1616.29mg
46.18%
Vitamin C:36.27mg
43.96%
Iron:7.65mg
42.5%
Vitamin K:37.89µg
36.08%
Vitamin B2:0.54mg
31.6%
Vitamin B1:0.46mg
30.47%
Manganese:0.53mg
26.73%
Magnesium:102.99mg
25.75%
Copper:0.47mg
23.72%
Fiber:5.78g
23.14%
Folate:89.77µg
22.44%
Vitamin B5:1.6mg
15.99%
Calcium:117.98mg
11.8%
Vitamin E:1.56mg
10.37%