Slow-cooked beef stew with mushrooms & bone broth
This hearty, slow-cooked beef stew is rich in fats and protein, making it perfect for both a regular keto eater and someone following an OMAD (One Meal a Day) plan. The OMAD portion will be supplemented with a cheesy cauliflower mash to ensure sufficient calorie intake.
Servings: 2
Cost: £14
Equipment
- Pressure Cooker
Ingredients
For the Beef Stew:
- 500 g beef stewing steak cut into chunks
- 200 g mushrooms sliced
- 250 ml bone broth beef or chicken
- 100 ml double cream
- 50 g butter
- 1 tbsp olive oil
- 1 small onion finely chopped (~80g)
- 2 garlic cloves minced
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
For the Cheesy Cauliflower Mash (For the OMAD Person Only):
- 250 g cauliflower florets
- 50 g butter
- 50 g mature cheddar cheese grated
- 2 tbsp double cream
- Salt & pepper to taste
Instructions
The Stew:
- Sear the Beef: Heat the olive oil in a large pan over medium-high heat. Add the beef and sear until browned on all sides. Remove and set aside.
Sauté Veg:
- In the same pan, melt the butter, then add the onion, garlic, and mushrooms. Cook for 3–4 minutes until softened.
Slow Cook:
- Transfer everything to a slow cooker (or keep in a deep pan on low heat). Add the beef, bone broth, thyme, rosemary, paprika, salt, and pepper.
Cook:
- Cover and cook on low for 6–8 hours (or simmer on low for 2–3 hours if using a stovetop).
Finish:
- Stir in the double cream in the last 15 minutes of cooking.
For the Cheesy Cauliflower Mash (For the OMAD Person):
- Boil or steam the cauliflower until very soft (about 10 minutes).
- Drain well and mash with butter, cheddar cheese, and double cream.
- Season with salt and pepper.
Notes
Macronutrient Breakdown (Approximate)
Regular Keto Portion (Beef Stew Only)
Calories: ~750 kcal
Protein: ~50g
Fat: ~55g
Net Carbs: ~6g
OMAD Portion (Beef Stew + Cheesy Cauliflower Mash)
Calories: ~1,300 kcal
Protein: ~75g
Fat: ~100g
Net Carbs: ~9g