High Protein Lean Beef and Bone Broth Stew
A savory, comforting beef stew cooked with tender lean beef, sweet carrots, and rich bone broth. Designed for steady blood sugar and easy weeknight prep in 45 minutes.
Prep
15 min
Cook
30 min
Total
45 min
Makes
4 servings
Created together. Shared with you.
Made by Lori + Lila
Lori created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 12 steps complete
Next: Pat the lean beef stew meat completely…
- 01
Pat the lean beef stew meat completely…
Pat the lean beef stew meat completely dry using paper towels to ensure proper browning.
Tap card to mark done - 02
Heat olive oil in a large Dutch…
Heat olive oil in a large Dutch oven or heavy pot over medium-high heat on your stovetop.
Tap card to mark done - 03
Add the beef stew meat to the…
Add the beef stew meat to the pot in a single layer and sear without moving for 3 to 4 minutes until a deep brown crust forms.
Look for: a deep brown crust forms
Tap card to mark done - 04
Stir the beef and sear the remaining…
Stir the beef and sear the remaining sides for another 3 minutes, then transfer the meat to a plate, leaving the hot fat behind in the pot.
Allow: 3 minutes
Tap card to mark done - 05
Reduce heat to medium
Reduce heat to medium, then add the yellow onion, carrot, celery stalk, and garlic clove to the pot.
Tap card to mark done - 06
Cook the vegetables for 5 minutes
Cook the vegetables for 5 minutes, stirring occasionally, until the onions become translucent and soft.
Look for: the onions become translucent and soft
Tap card to mark done - 07
Stir in tomato paste and dried thyme
Stir in tomato paste and dried thyme, cooking for 1 minute until fragrant and darkened in color.
Look for: fragrant and darkened in color
Tap card to mark done - 08
Pour in the beef bone broth
Pour in the beef bone broth, scraping the bottom of the pot with a wooden spoon to dissolve any browned bits.
Tap card to mark done - 09
Return the seared beef to the pot…
Return the seared beef to the pot along with the cubed yellow potato.
Tap card to mark done - 10
Bring the liquid to a rolling boil…
Bring the liquid to a rolling boil over high heat, then immediately reduce the heat to low, cover the pot with a tight-fitting lid, and simmer gently for 25 minutes until the beef and potatoes are fork-tender.
Look for: the beef and potatoes are fork-tender
Tap card to mark done - 11
Remove from heat
Remove from heat, season with a pinch of salt and black pepper, and serve hot in individual shallow bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 12
Allow leftovers to cool completely before storing…
Allow leftovers to cool completely before storing in sealed containers in the refrigerator for up to 4 days.
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