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Healthy Flank Steak Stew

This flank steak stew hits all the right flavor notes and will be sure to warm you up on any cold day. It is loaded with lean flank steak, Japanese sweet potatoes and tons of other good for you veggies. That said, I promise we are not skimping on the flavor. With one bite you’ll be second guessing if this dish is really good for you!
Cook Time 1 hour 30 minutes
Total Time 1 hour 30 minutes
Author Kim Abbage Hart

Ingredients

  • For Flank Steak
  • 1.5 lb flank steak
  • 2 tbsp protein flour or almond flour
  • 1 tbsp worcestershire sauce
  • 2 tsp black pepper
  • 1 tsp salt
  • 2 tsp Italian seasoning
  • For Stew:
  • ½ cup chopped onion
  • ½ cup chopped celery
  • ½ cup chopped carrots
  • ⅓ cup chopped mushrooms
  • 1 medium japanese sweet potato diced
  • 1 tbsp tomato paste
  • 1 tsp garlic
  • 1 tbsp extra virgin olive oil
  • 1 beef bouillon cube
  • 1 bay leaf
  • 2.5 cups water
  • ½ cup red wine

Instructions

  • Prep your flank steak by cutting them into cubes. Next season with pepper, italian seasoning, salt and worcestershire sauce. Next sprinkle with protein flour (or flour of choice). 
  • Heat a dutch oven or deep skillet to medium high heat and add extra virgin olive oil. Once oil is heated, brown the flank steak on all sides. You may need to do this in batches so as not to crowd the pan. Remove the flank steak from the pan and turn heat down to medium heat.
  • To the same pan, add the onions and garlic and cook until softened, about 1 - 2 minutes. Next add the mushrooms and stir until softened. Once the mushrooms have cooked down, add the water and bouillon cube and bring to a bubble. 
  • Once the water is to a bubble, add your flank steak back and tomato paste to the pan and give a good stir to combine. Reduce heat to low and place a lid on the pan and braise the flank steak for 30 - 40 minutes stirring occasionally. 
  • While your steak is braising, prep and chop your remaining vegetables. 
  • Once the steak is fork tender, add your veggies to the pan along with the bay leaf and red wine (if using). Replace lid on the pan and let cook for another 30 - 40 minutes or until the sweet potatoes are tender. 
  • Once done, sprinkle with some parsley and enjoy!

Notes

Cooking with Kim tips:
  • If you don’t have flank steak on hand, you can use a lean cut of ribeye as a replacement. 
  • Red wine is optional (but so yummy) but can be replaced with additional water or beef or chicken broth
  • If you want the broth thicker, make a quick slurry by removing ¼ cup of the broth mixture from the skillet and adding 2 tbsp of flour. Stir together and add back to the pan to incorporate.