Warm you up Flank steak stew is the perfect dish for those chilly nights. Lean flank steak, Japanese sweet potatoes mixed with mushrooms, carrots and celery make up this sweet and savory stew. Looking for other healthier comfort dishes, try this low carb lasagna.
With fall officially underway we all crave something a little heartier and comforting for those cold months. This flank steak stew hits all the right flavor notes and will be sure to warm you up on any cold day. It is loaded with lean flank steak, Japanese sweet potatoes and tons of other good for you veggies. That said, I promise we are not skimping on the flavor. With one bite you’ll be second guessing if this dish is really good for you!
WHY USE FLANK STEAK
I decided to use flank steak for this recipe simply because it’s lower in fat than other cuts of beef. For a 4oz serving, flank steak provides about 8 – 9 grams of fat making it much leaner than chuck steak which can bring about 22g of fat per serving. When sliced or cubed, flank steak is much more easily broken down as well. This makes it melt in your mouth tender and juicy with every bite. Of course if you aren’t able to use flank steak, using a leaner cut of ribeye is a good alternative as well.
WHAT DO JAPANESE SWEET POTATOES TASTE LIKE?
Japanese sweet potatoes are like if an Idaho potato and sweet potato married and had a baby. They are still sweet like a regular sweet potato but the consistency is more like an Idaho potato. They are drier, firmer and starchier than their orange counterparts. Taste wise, they are creamy, sweet and have a slight nutty flavor in the background. Using these for this recipe was a no brainer because it would bring an added depth of flavor to dish and the potatoes would hold up nicely to the long cooking time.
WHAT DO I NEED TO MAKE FLANK STEAK STEW
This stew is the perfect dish if you have a ton of veggies that you need to use up. It’s loaded with veggies such as:
- Carrots
- Celery
- Mushrooms
- Onions
Add in the flank steak and sweet potatoes and some seasonings and you have rounded out this meal.
HOW LONG DO YOU COOK THE FLANK STEW
I’m going to ask you to pack your patience with this one, but I promise it will be worth it. If you’re using a dutch oven, this dish is going to take about 1.5 hours to cook. However, you can opt to use a slow cooker as well so you can “set it and forget it” and cook on slow for 3-4 hours. If using a slow cooker, don’t skip searing the steak on all sides. This will add so much flavor to your meal.
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Flank Steak Stew
Ingredients
Flank Steak
- 1.5 lb Flank Steak
- 2 tbsp 2 tbsp protein flour ( or almond flour)
- 1 tbsp Worcestershire Sauce
- 2 tsp Italian seasoning
- 2 tsp Black pepper
- 1 tsp Salt
Stew
- 1/2 cup Onion chopped
- 1/2 cup Celery chopped
- 1/2 cup Carrots chopped
- 1/3 cup Mushrooms chopped
- 1 md Japanese sweet potato diced
- 1 tbsp Tomato paste
- 1 tsp Garlic diced
- 1 tbsp Extra virgin olive oil
- 1 Beef bouillon cube
- 1 Bay leaf
- 2.5 cups Water
- 1/2 cup Red wine
Instructions
- Prep flank steak by cutting into cubes
- Next season with pepper, Italian seasoning, salt and Worcestershire sauce. Sprinkle steak with protein flour (or flour of choice)
- Heat a dutch oven or deep skillet to medium high heat and extra virgin olive oil. Once oil is heated, brown flank steak on all sides. You may need to do this in batches so as to not crowd the pan.
- Remove steak from the pan and turn heat down to medium heat
- To the same pan, add onions and garlic and cook until softened, about 1 – 2 minutes. Next add the mushrooms and stir until softened.
- Once the mushrooms have cooked down, add the water and bouillon cube and bring to a bubble
- Add your flank steak back to the skillet and add tomato paste and stir to combine. Reduce heat to low and place a lid on the pan and braise the steak for 30 – 40 minutes stirring occasionally.
- While your steak is braising, prep and chop your remaining vegetables
- Once the steak is fork tender, add your veggies to the pan along with the bay leaf and red wine (if using). Replace lid on the pan and let cook for another 30 – 40 minutes or until the sweet potatoes are tender.
- Once done, sprinkle with some parsley and enjoy
Notes
- If you don’t have flank steak on hand, you can use a lean cut of ribeye as a replacement.
- Red wine is optional (but so yummy) but can be replaced with additional water or beef or chicken broth
- If you want the broth thicker, make a quick slurry by removing ¼ cup of the broth mixture from the skillet and adding 2 tbsp of flour. Stir together and add back to the pan to incorporate.
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