Directions:
- Brown your flour in a dry pan. This will take about 10-12 minutes. Stir often so the flour does not burn. All you want here is a light brown color. (It will get darker in the later stages when you add it back into the vegetables). Transfer to a bowl and set aside.
- Season tips with 1 tsp of seasoning. Cover and set aside.
- Chop all veggies and set aside.
- Heat a non-stick pan over medium heat for about four minutes. Add the beef tips and brown well on all sides. When done transfer beef and all juices to a bowl.
- Add the onion, celery and bell pepper to the pan. Add 1/2 cup stock, 1 tsp seasoning and 1 tsp Worcestershire. Cook and stir until all liquid has evaporated.
- Let the veggies stick to the pot one minute. Stir then let stick one more minute.
- Add garlic. Cook and stir until fragrant.
- Add 1/2 cup stock and browned flour. Cook for one minute, stir then cook one more minute.
- Add 1/2 cup stock, meat and juices, mushrooms, tomatoes and remaining 1 tsp of Worcestershire.
- Bring to a boil, cover and simmer 10 minutes. Remove cover and simmer until desired consistency.
- Serve over brown rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 256.02 Kcal (1072 kJ) | ||
| Calories from fat | 91.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.13g | 16% | |
|---|---|---|---|
| Cholesterol | 74.13mg | 25% | |
| Sodium | 768.83mg | 32% | |
| Potassium | 698.42mg | 15% | |
| Total Carbs | 13.18g | 4% | |
| Sugars | 5.09g | 20% | |
| Dietary Fiber | 1.65g | 7% | |
| Protein | 27.1g | 54% | |
| Vitamin C | 29mg | 48% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 12.9mg | 71% | |
| Calcium | 39.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 71.64 Kcal (300 kJ) | ||
| Calories from fat | 25.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.84g | 16% | |
|---|---|---|---|
| Cholesterol | 20.74mg | 25% | |
| Sodium | 215.15mg | 32% | |
| Potassium | 195.45mg | 15% | |
| Total Carbs | 3.69g | 4% | |
| Sugars | 1.43g | 20% | |
| Dietary Fiber | 0.46g | 7% | |
| Protein | 7.58g | 54% | |
| Vitamin C | 8.1mg | 48% | |
| Vitamin A | 0.2mg | 20% | |
| Iron | 3.6mg | 71% | |
| Calcium | 11mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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