A Vitamin C Packed Beef Stew Recipe

Vitamin C Recipe_Thumbnail

In my last post I showed you how to add vitamin C to a recipe.  I created a recipe that has a high amount of vitamin C and tastes great!  You’ll also noticed I used two types of protein.  Sometime one protein is too high in calories to add more.  This was the case with the beef.  I added tempeh for texture and taste.  I used three types of bell pepper to raise the vitamin C.  I used a sweet potato to add some vitamin A.  One thing I try to do with any recipe is to make sure the macros are balanced.  This recipe does the trick!

Vitamin C Powerhouse Recipe

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Serves 15

  • 1 Green Bell Pepper, chopped
  • 1 Red Bell Pepper, chopped
  • 1 Yellow Bell Pepper, chopped
  • 1 pound of fresh Broccoli, cut into florets (peel and use the stem too)
  • 12 ounce package of frozen Pearl Onions
  • 3 pounds Sweet Potato, cut into 1 inch pieces
  • 3 pounds Beef Chuck Roast
  • 8 ounce package of Tempeh
  • 16oz Brown Lentils
  • 1/2 cup dried cranberries
  • 1 cup Red Wine, any type
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon minced garlic

Place all of the ingredients in a slow cooker except the onions and broccoli.  Set the slow cooker to low and cook for 8 hours.  Shred the beef with two forks.  Add the onions and broccoli and turn the slow cooker on high for 15 minutes or until they are heated through.  Separate into 15 containers.

Nutrition Information (calculated through MyFitnessPal):

  • 299 Calories
  • 4 g Fat
  • 44 mg Cholesterol
  • 166 mg Sodium
  • 609 mg Potassium
  • 37 g total Carbohydrates
  • 8 g Fiber
  • 20 g Protein
  • 264% RDA Vitamin A
  • 94% RDA Vitamin C
  • 6% RDA Calcium
  • 12% RDA Iron
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