Oven Beef Stew

Serves 10

Per serving:




36.56 g


40.21 g

Total fat:

15.64 g

Sat. fat:

5.62 g


97.13 mg


180.45 mg


6.04 g

1 tablespoon olive oil

2 pounds lean, boneless sirloin roast, cut into 1″ cubes

½ pound lean ground pork

¼ teaspoon Minor's Bacon or Ham Base

1 teaspoon high-bulk-index granulated garlic powder

1 teaspoon paprika

½ teaspoon freshly ground pepper

¼ teaspoon thyme

⅛ teaspoon ground ginger

⅛ teaspoon ground cinnamon

⅛ teaspoon ground cloves

⅛ teaspoon dried oregano

⅛ teaspoon mustard powder

2 medium-sized sweet onions, chopped

1 stalk celery, sliced

Optional: 1 cup sliced mushrooms

1 cup hearty red wine

Pinch dried red pepper flakes or a dash of hot sauce

1 (14.5-ounce) can Muir Glen Organic No Salt Added Chopped Tomatoes

5 medium-sized Yukon gold potatoes, peeled and cubed

5 carrots, peeled and sliced

2 cups water

½ cup low-salt ketchup

1 (10-ounce) package frozen Cascadian Farm Petite Sweet Peas

1 (10-ounce) package frozen Cascadian Farm Super Sweet Corn

1 (10-ounce) package frozen Cascadian Farm Whole Green Beans

  • Preheat oven to 300°.

  • In a large ovenproof Dutch oven, heat the oil on medium-high. Brown the sirloin pieces in the pan in 3 separate batches (do not crowd the pan), stirring often and removing each batch before adding more.

  • Add the ground pork to the pan. Add the Minor's base, garlic powder, paprika, pepper, thyme, ginger, cinnamon, cloves, oregano, and mustard powder; mix well to combine with the meat. Sauté the pork for 2 minutes, then add the onion and celery. Continue to sauté until the onion is transparent. Push to the side of the pan and add the mushrooms, sautéing until tender and the moisture releases from the mushrooms.

  • Add the red wine and cook over medium-high heat for 2 minutes to evaporate the alcohol, stirring well and scraping the bottom of the Dutch oven to loosen browned meat bits. Add the red pepper flakes (or hot sauce), tomatoes, potatoes, sliced carrots, water, and ketchup; stir well.

  • Cover the pan with foil or an ovenproof lid. Bake for 3 hours. (No additional stirring is necessary during that time.)

  • Remove from the oven and place the pan over low heat. Carefully remove the lid. Add the frozen vegetables. Stir to combine and simmer for 20 to 30 minutes to heat the vegetables and concentrate the sauce.

Seasoning Swaps

High-bulk-index granulated garlic is available from the Spice House (see Appendix B) and other specialty spice outlets. You can substitute 2 to 3 teaspoons dried minced garlic or regular garlic powder instead. Another delicious change of pace is to add 1 or 2 teaspoons of additional seasoning, such as the Spice House's Salt-Free Bavarian Style Seasoning or the Spice Hunter's Salt-Free Natural Hickory Barbecue Blend.

  1. Home
  2. Low Salt Cooking
  3. Soups
  4. Oven Beef Stew
Visit other About.com sites: