Joyce'S Beef Stew

1. shake stew pieces in flour and brown in veg oil.

2. after all browned add water and rest of ingredients.

3. simmer for 2 hrs or meat is tender.

4. cut up bite size carrots and potatoes (I like lots).

5. add carrots and potatoes to the stew.

6. cook until tender.

7. shake together some flour and cold water.

8. pour into the stew to make gravy (I make mine quite thick).

9. enjoy with some bread and a toss salad.

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Nutrient	Quantity
Total fats	4.8806 g
Protein	181.2567 g
Carbohydrates	19.3679 g
Energy	887.6637 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1674 g
Water	1778.1256 g
Aspartic acid	0.1638 g
Calcium, Ca	1210.6574 mg
Lutein + zeaxanthin	232.9645 g
Fiber, total dietary	2.6712 g
Fatty acids, total saturated 22:0	0.0005 g
Carotene, beta	308.2672 g
Niacin	10.3044 mg
Vitamin A, RAE	300.9189 g
Arginine	0.1471 g
Riboflavin	1.4189 mg
Tocopherol, beta	0.004 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0083 g
Fatty acids, total saturated 20:1	0.0003 g
Glutamic acid	0.3502 g
Sodium, Na	697.2405 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1377 g
Total lipid (fat)	4.8806 g
Manganese, Mn	0.361 mg
Fructose	1.6666 g
Proline	0.059 g
Fatty acids, total saturated 16:0	0.8808 g
Fatty acids, total saturated 8:0	0.0012 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	5.7268 g
Choline, total	598.3935 mg
Sugars, total	10.3357 g
Serine	0.0405 g
Fatty acids, total saturated 10:0	0.0035 g
Fatty acids, total saturated 18:0	0.33 g
Fatty acids, total saturated 20:4 undifferentiated	0.4715 g
Vitamin B-6	1.2919 mg
Selenium, Se	153.4686 g
Ash	12.2673 g
Fatty acids, total saturated 18:1 undifferentiated	0.7029 g
Pantothenic acid	0.2182 mg
Phenylalanine	0.0451 g
Copper, Cu	2.4226 mg
Betaine	0.294 mg
Thiamin	1.1573 mg
Retinol	272.0573 g
Methionine	0.0079 g
Iron, Fe	13.6597 mg
Carbohydrate, by difference	19.3679 g
Phosphorus, P	1678.5877 mg
Folate, total	161.2526 g
Tocopherol, gamma	0.1161 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Lycopene	0.23 g
Alanine	0.0416 g
Cholesterol	453.3344 mg
Valine	0.0467 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	0.4143 g
Glycine	0.0476 g
Carotene, alpha	7.0372 g
Glucose (dextrose)	2.351 g
Fatty acids, total saturated 14:0	0.0251 g
Zinc, Zn	9.3718 mg
Isoleucine	0.0327 g
Tocopherol, delta	0.0029 mg
Fatty acids, total saturated 12:0	0.0021 g
Fatty acids, total polyunsaturated	1.6715 g
Fatty acids, total saturated 14:1	0.0005 g
Tocotrienol, gamma	0.001 mg
Leucine	0.059 g
Tocotrienol, alpha	0.0992 mg
Vitamin A, IU	1487.2419 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1088 g
Folate, DFE	161.2526 g
Tryptophan	0.0189 g
Vitamin C, total ascorbic acid	15.7249 mg
Phytosterols	19.5705 mg
Galactose	0.0039 g
Fatty acids, total polyunsaturated 18:1 c	0.0264 g
Fatty acids, total saturated 20:0	0.0005 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0278 g
Vitamin B-12	9.0667 g
Vitamin K (phylloquinone)	4.2603 g
Fatty acids, total saturated	1.2471 g
Histidine	0.0235 g
Fatty acids, total monounsaturated	0.8414 g
Threonine	0.0362 g
Folate, food	161.2526 g
Cryptoxanthin, beta	72.2065 g
Vitamin E (alpha-tocopherol)	4.9317 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2992 g
Magnesium, Mg	217.8009 mg
Lysine	0.0618 g
Potassium, K	2361.8464 mg
Cystine	0.0106 g
Fluoride, F	1.6033 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	1 teaspoon	18.354	4.5908	0
Salt	1 tablespoon	0	0	0
Garlic	1 clove	4.47	0.9918	0.015
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Onion	1	44	10.274	0.11
Paprika	0.5 teaspoon	3.243	0.6209	0.1482
Worcestershire sauce	1 teaspoon	4.42	1.1027	0
Pepper	0.5 teaspoon	2.8865	0.7354	0.0375
hot water	4 cups	0	0	0
stewing beef	2 lbs	806.9352	0	4.5333