Hearty &Amp; Healthy Beef Stew

1. Coat the beef with the flour. Brown in oil in a large dutch oven or stew pot.

2. Add onion & cook until soft & translucent. Add garlic and stir.

3. Add all ingredients through water. Bring to boil. Partially cover & simmer for 1 hour.

4. Add tomatoes, potatoes, and carrots. Simmer uncovered for 30 minutes, or until vegetables are soft.

5. Stir in parsley and salt to taste.

6. Enjoy!

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Nutrient	Quantity
Total fats	59.2983 g
Protein	290.4572 g
Carbohydrates	696.767 g
Energy	4378.1566 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.9374 g
Water	4543.7738 g
Aspartic acid	17.6432 g
Calcium, Ca	721.9213 mg
Lutein + zeaxanthin	2848.8957 g
Fiber, total dietary	79.5519 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	23419.0672 g
Niacin	109.192 mg
Vitamin A, RAE	2320.2381 g
Fatty acids, total trans-polyenoic	0.1995 g
Arginine	4.3178 g
Riboflavin	2.5912 mg
Tocopherol, beta	0.0776 mg
Fatty acids, total polyunsaturated 15:0	0.0997 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1457 g
Fatty acids, total saturated 20:1	0.1115 g
Glutamic acid	15.1214 g
Sodium, Na	1442.479 mg
Fatty acids, total saturated 16:1 undifferentiated	1.0256 g
Total lipid (fat)	59.2983 g
Manganese, Mn	7.5584 mg
Fructose	18.1718 g
Proline	2.622 g
Fatty acids, total saturated 16:0	9.6112 g
Fatty acids, total saturated 8:0	0.0025 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3717 g
Sucrose	21.3882 g
Choline, total	1247.3291 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.1541 g
Fatty acids, total polyunsaturated 18:1 t	0.8251 g
Sugars, total	73.2956 g
Serine	3.044 g
Fatty acids, total saturated 10:0	0.0465 g
Fatty acids, total saturated 18:0	3.9923 g
Fatty acids, total saturated 20:4 undifferentiated	0.0544 g
Vitamin B-6	13.3229 mg
Selenium, Se	223.8645 g
Ash	61.4355 g
Fatty acids, total saturated 18:1 undifferentiated	28.097 g
Pantothenic acid	18.4058 mg
Phenylalanine	3.2974 g
Copper, Cu	6.0245 mg
Betaine	78.0024 mg
Thiamin	3.896 mg
Methionine	1.2536 g
Iron, Fe	47.3397 mg
Carbohydrate, by difference	696.767 g
Phosphorus, P	4450.8243 mg
Folate, total	949.7929 g
Tocopherol, gamma	0.9668 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0181 g
Lycopene	5750.8011 g
Alanine	2.8309 g
Cholesterol	498.6678 mg
Valine	4.064 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0035 g
Fatty acids, total saturated 18:2 undifferentiated	5.8365 g
Glycine	2.3718 g
Carotene, alpha	9127.2182 g
Glucose (dextrose)	22.3983 g
Fatty acids, total saturated 14:0	0.6059 g
Zinc, Zn	47.0332 mg
Isoleucine	2.7328 g
Tocopherol, delta	0.0092 mg
Fatty acids, total saturated 12:0	0.1591 g
Fatty acids, total polyunsaturated	6.9313 g
Fatty acids, total saturated 14:1	0.1092 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	4.1235 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.1995 g
Tocotrienol, alpha	0.1415 mg
Vitamin A, IU	46672.0896 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0363 g
Folate, DFE	949.7929 g
Tryptophan	0.8369 g
Vitamin C, total ascorbic acid	395.3891 mg
Phytosterols	292.0084 mg
Galactose	0.4897 g
Fatty acids, total polyunsaturated 18:1 c	7.4476 g
Fatty acids, total saturated 20:0	0.139 g
Fatty acids, total saturated 6:0	0.0003 g
Starch	488.098 g
Tyrosine	2.0496 g
Vitamin B-12	11.5147 g
Vitamin K (phylloquinone)	467.4044 g
Fatty acids, total saturated	15.0212 g
Histidine	1.4687 g
Fatty acids, total monounsaturated	29.4147 g
Threonine	3.0569 g
Folate, food	949.7929 g
Fatty acids, total polyunsaturated 17:0	0.2416 g
Cryptoxanthin, beta	0.645 g
Vitamin E (alpha-tocopherol)	9.8434 mg
Fatty acids, total trans	1.0245 g
Fatty acids, total trans-monoenoic	0.8251 g
Magnesium, Mg	1138.56 mg
Lysine	4.1839 g
Potassium, K	21674.1682 mg
Cystine	1.1364 g
Fluoride, F	19.9165 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Red wine	1 cup	0	0	0
Olive oil	2 tablespoons	238.68	0	27
Carrot	2 cups	104.96	24.5248	0.6144
Onion	1 cup	64	14.944	0.16
Tomato	1 can	40.2099	8.6898	0.4468
Celery	1 cup	16.16	2.9997	0.1717
Rosemary	1 teaspoon	0.917	0.1449	0.041
Parsley	0.25 cup	5.4	0.9495	0.1185
Oregano	1 teaspoon	2.65	0.6892	0.0428
black pepper	1 teaspoon	5.773	1.4708	0.075
Water	1 cup	0	0	0
flour	0.5 cup	289.14	63.3027	1.1218
Garlic Clove	2	8.94	1.9836	0.03
thyme	0.5 teaspoon	0.404	0.0978	0.0067
red potato	8	2540.1203	576.9702	5.0802
beef	2	1060.8024	0	24.3894