Yummy Slow Carb Beef and Lentil Soup

beef and lentil stew
Another Perfect 4 Hour Body Slow Carb Meal

This is a fantastic simple hearty soup which is thick and delicious. It freezes well into portions, so I have been using this recipe for a while with great success. Laura’s suggestion to add extra herbs and garlic really adds to the flavour…You can’t go past this one. Enjoy!

BY LAURA
Yesterday I found myself with a lot of beef that needed to be cooked ASAP and wanted to make some sort of “one pot” meal that works for the Slow Carb diet. This recipe, from Giada De Laurentiis and the Food Network, covered all the bases.

I hesitated to post this recipe because it’s not my normal style of food, and I actually didn’t love it (despite hundreds of 5 Star reviews on the Food Network and a few friend telling me it was tasty), but I think it would appeal to a lot of people and so it’ll be included. This is a heavy, hearty, stick to your ribs kind of stew, perfect for a cold winter night.

Below is the original recipe. I’d recommend doubling the spices and adding a bay leaf and some extra garlic. Because the veggies included aren’t very nutritionally dense, I would also advise adding spinach.

To save time you can use canned lentils or cook the lentils in a separate pot while you are cooking the meat.

Slow Carb Beef and Lentil Soup
Ingredients

2 tablespoons olive oil
1 1/2 pounds boneless beef chuck, cut into 1-inch cubes
Salt and freshly ground black pepper
3 large celery stalks, chopped
2 large carrots, peeled and chopped
1 large onion, chopped
6 garlic cloves, chopped
1 1/2 teaspoons chopped fresh rosemary leaves
1 1/2 teaspoons dried oregano
6 (14-ounce) cans beef broth
1 (28-ounce) can diced tomatoes in juice
2 cups (about 11 ounces) lentils, rinsed
1/3 cup chopped fresh Italian parsley leaves
Directions

1. Heat the oil in heavy large pot over medium-high heat. Sprinkle the beef with salt and pepper. Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon, transfer the beef to a bowl. Repeat with the remaining beef.

2. Add the celery, carrots, onion, garlic, rosemary, and oregano to the pot. Saute until the onions are translucent, about 8 minutes.

3. Return the beef and any accumulated juices from the bowl to the pot. Add the broth and tomatoes with their juice. Bring the soup to a boil. Reduce the heat to medium-low. Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour.

4. Add the lentils. Cover and continue simmering until the lentils are tender, about 60 minutes. Stir in the parsley. Season the soup, to taste, with salt and pepper. Ladle the soup into bowls and serve.

Hainan Chicken Recipe- High Protein and Low Fat

I love this recipe, because it has loads of chilli, garlic and ginger which are great for taste, but the fresh garlic is also a wonderful addition that helps reduce the uptake of fat into your body.

low fat high protein chicken recipe
Hainan Chicken

1.5 kg   organic free range chicken

3 spring onions, white part only

3 garlic cloves, squashed

3 cm piece of ginger sliced

1 tsp salt

enough chicken stock to cover the chicken

2 tbsp sesame oil

1 tbsp soy sauce

Sauce

2 fresh red chillies sliced

3 garlic cloves minced

2 cm piece of ginger chopped finely

1 tsp salt

2 tsp white vinegar

2 tbsp chicken stock, hot

Serving

1 cucumber peeled and sliced

3 spring onions

sprigs of coriander

Wash the chicken and place the onions, garlic, ginger and salt in the cavity. Bring the stock (or water) to boil in a pot just large enough to hold the chicken. Add the chicken, return to boil, skim, then cover and barely simmer for about 35 minutes. When cooked, plunge the chicken into a bowl of cold water to stop the cooking (this keeps it tender). Remove the fat from the top of the stock and reserve the stock. Brush the chicken all over with sesame oil and soy, and chop through the bone in a Chinese style into 2 cm pieces.

To make the sauce, pound of the non liquid ingredients together into a paste using a mortar and pestle (or blender). Add the hot stock and vinegar. You would usually add a couple of teaspoons of sugar, but omit this unless you are on your cheat day.

You can also cook wonderful tasty rice, if you are cooking for others, or if you are on your cheat day.

Rice

5 Shallots, chopped

2 tbsp peanut oil

2 garlic cloves, minced

3 cups of long grain rice

5 cups of stock (from the chicken pot)

Rinse the rice well. Fry the shallot in oil until golden brown, then add garlic and cook for 1 minute. Add rice and toss well to coat. Add reserved chicken stock, and simmer gently in a rice cooker or covered pot until the rice has absorbed the stock.

To serve, mould rice in Chinese bowls, then turn out onto plates. Arrange the chicken on the plate with sliced cucumber and add the dipping sauce. Garnish with coriander and spring onions. Serve some chicken stock into a bowl, add a couple of spoonfuls of pre-cooked lentils and garnish with spring onions. Put the dipping sauce into small dishes. In Singapore, this dish is also presented with and extra dipping sauce Ketcup Manis which is indonesian sweet thick soy sauce (give this a miss to unless you are on your cheat day).  Chilli sauce is another great addition on the side. Bon appetite!