This beef and pepper stew is ideal for weight loss, with plenty of protein for maximum satiety and nutrients from the vegetables. A side of rice or potatoes makes this a family-friendly meal, providing plenty of protein and nutrition to build or maintain healthy bodies of all ages.
Pepper steak is often stir-fried, but works well in a slow cooker, making it a perfect, easily prepared, cook ahead dinner dish. Slow cooking also enables you to buy cheaper cuts like chuck steak which become perfectly tender after a few hours in the slow cooker.
The steak provides the majority of the energy along with plenty of protein, vitamins B3, B5, B6 and B12, choline, selenium and zinc.
Peppers (aka capsicum) boost vitamins A and C while the onion, broth, coconut aminos, garlic and tomato paste round out the flavour profile and add a smattering of extra minerals.
One serve provides 450 calories, 47 g protein, 26 g fat, 5 g of net carbs and P:E = 1.5.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1 kg (35 oz) of stewing beef, cut into chunks
- 1 red onion, cut into chunks
- 1 small red, orange & yellow pepper, sliced
- 1 head of garlic cut in half
- 1 cup chicken stock
- 1 tbsp coconut aminos
- 4 tbsp tomato paste
- Place all the ingredients in the slow cooker for 6 hours on high.
- Alternatively, place in a casserole dish with a lid and pop in the oven 150°C/300°F (bake) for 2-3 hours.
- Serve with cauliflower rice or your choice of greens if you are watching your carbs, or rice or potatoes if you can tolerate.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.