MPG 3: Argentinian Carbonada
This Argentinean style beef stew is unique in that it contains a hint of fruit, and to make it Paleo, we eliminated the traditional inclusion of corn usually found in this dish.
Type of dish: Entree
Equipment: Large soup or stock pot
Servings: Makes large stew.
- 2 lb. beef steak for stew cut in small cubes
- 1 onion, chopped
- 1 large tomato, chopped
- 1 3/4 cup beef broth
- 3 sweet potatoes, cut in small cubes
- 1 winter squash (such as butternut), cut in small cubes
- 1 1/2 cup diced fruit, such as fresh pears (dried apricots also often used instead)
- 2 bay leaves
- 1 TB paprika
- a pinch of cumin
- traditional fat of choice
- salt and pepper
- In a large pot with lid, heat the fat of choice and then sear the meat until golden brown on all sides.
- Add the onions and cook for about 1 minute.
- Add the tomato, paprika, bay leaves, cumin, and one cup of beef broth. Cook, covered over low heat for about 30 minutes.
- Add the sweet potatoes, squash, fruit, salt and pepper. Cook until vegetables are tender, about 40 minutes more.
- While cooking, check the amount of liquid. If it is too dry, add more beef broth.
- Chilli Powder, Paprika, Cayenne, Curry
- Tomatoes / Tomatillos
Low-Carb/Autoimmune Alternative: Moroccan Lamb Stew
Equipment: Dutch oven or oven-safe pot with lid, small saucepan, skillet, food processor, pot
Servings: Makes 4 to 6 servings.
- 2 TB traditional fat of choice
- 2 lb shoulder or leg of lamb, cut into two inch stew chunks
- 1 onion (red or yellow), chopped
- 3 cloves garlic, minced
- 2 TB minced ginger
- 1/2 tsp saffron threads
- 1 cinnamon stick (or substitute 1 TB ground cinnamon)
- 2 tsp coriander seeds, crushed
- 1/4 tsp turmeric
- 1 bay leaf
- salt and pepper
- 2 cups beef (or other) broth
- 1 cup prunes, soaked for one hour (or 1/2 cup prunes and 1/2 cup apricots)
- 1/2 cup blanched almonds
- 4 strips orange peel (or lemon)
- 1 head cauliflower
- 1 TB freshly squeezed orange juice (or lemon)
- 2 TB chopped fresh cilantro leaves
- Heat one cup of water in a small saucepan, then remove from heat. Soak the saffron threads in the cup of hot water. Set aside.
- Soak the prunes (and apricots if using) for one hour, then drain and set aside.
- In a large, lidded oven-safe pot (such as a Dutch oven), heat 2 TB of your traditional fat of choice over medium heat. Add the onion, and heat for about 10 minutes, until onion is softened.
- Stir in the ginger and garlic.
- Add in the cinnamon, coriander, turmeric, bay leaf, a couple of grinds of pepper, and stir well.
- Add the lamb to the pot, and stir well for a couple of minutes, making sure the meat is coated by the onion and spices.
- Add the cup of water with the saffron, along with the 2 cups of stock.
- Bring to a boil, cover, reduce heat and simmer for one hour.
- After one hour, add the prunes (and apricots if using) and orange rind. If stew is too dry, add stock to make sure there’s enough sauce in the pot. Cover the stew again, and simmer for an additional 30- 40 minutes.
- In a skillet, toast the blanched almonds until they are golden, then remove them from heat and set aside.
- Prepare the ‘couscous’: Cut the cauliflower into florets and place in a food processor. Process until ground.
- In a lidded pot, add the ground cauliflower and 1 cup of water. Cover and cook on low heat for 5 minutes. Uncover and stir, and check to see if more water is needed to prevent sticking on the bottom of the pot. If so, add a TB or two more water, stir, and cover again. Cook for 5 more minutes.
- Uncover, stir, and cook for a final 10 minutes, stirring halfway through.
- Strain off any excess liquid from the cauliflower pot. Squeeze in a TB of freshly squeezed orange juice and stir. In Morocco, couscous would have a lot of butter stirred in, so if you do dairy, go for that. If not, for this dish, the ‘couscous’ is just a base for the lamb stew and its juices, so there will be other fat in the dish for satiety.
- Remove the cinnamon stick and bay leaf from the stew. Salt stew to taste. Sprinkle the toasted almonds over stew. Finally, add the cilantro to the stew.
- Plate up the ‘couscous’ and cover with stew and enjoy!