Kait's Meal of the Month: Crock Pot Beef Stew

February 3, 2013 | Kait Fortunato

Must See Nutrition Videos

Editor's Note: Tired of hearing why it's important to eat healthy and what your diet should consist of? If you're a STACK reader, you know by now that certain foods are better than others; but how do you actually apply that knowledge to your daily eating habits?

We are pleased to announce a solution. Each month STACK Expert and sports dietitian Kait Fortunato provides a recipe to STACK athletes right out of her own kitchen! Each recipe is accompanied by a catalog of its benefits to athletes and Fortunato's advice about the best time to consume it. All of the recipes are healthy, quick and easy to prepare and, best of all, great-tasting.

Crock Pot Beef Stew Recipe

In the cold dead of winter, there’s just something about coming home from a long practice to a stew that has been simmering all day. The leftovers are even better the next day because the flavors intensify from sitting.

Ingredients (serves 4)

  • 1.5 pounds lean beef
  • 5 cups mixed veggies — I use carrots, snap peas, spinach, mushrooms, broccoli, and celery
  • 1.5 cups water
  • 1 packet of beef stew seasoning mix

Instructions

  • Place diced beef and vegetables in crockpot
  • Mix seasoning packet with water and pour over meat and vegetables
  • Cook on low for six to eight hours.

Beef Stew Nutritional Information (per serving)

  • Calories - 416
  • Fat - 10g
  • Carbohydrates - 21g
  • Fiber - 4g
  • Protein - 55g

Athlete Benefits

This is also my favorite way to prepare lean beef, which I like to include in my diet about every two to three weeks. Buy the leanest cuts and cook the meat long and slow so the flavors and tenderness stay. Leaner cuts of any meat will not taste good if you overcook them, because they have less fat. Beef is a great source of:

  • B vitamins that help release energy from food
  • Iron to carry oxygen through the blood
  • Zinc for a healthy immune system
  • Phosphorous for strong bones

Feel free to sub in different vegetables; the combinations are endless, providing a variety of colors and therefore a large amount of vitamins and minerals.

In this particular recipe, you are getting antioxidants and anti-inflammatory benefits from the spinach and the snap peas. Snap peas and carrots are also higher starch vegetables, which help stabilize blood sugars. The mushrooms, besides providing more antioxidants, also provide Vitamin D, which is hard to come by in the American diet.

Catch up on Kait's Meals of the Month

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Must See
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,333,324
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 29,796,331
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,467,566

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,251
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,312
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,074
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,792
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,228,339
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
3 Summer Shakes That Boost Athletic Performance

3 Summer Shakes That Boost Athletic Performance

Summer is a time for athletes to rebuild their foundation and prepare for the upcoming season. Working out in the summer heat can leave you high and dry...

7 Delicious Muscle-Building Smoothie Recipes

7 Delicious Muscle-Building Smoothie Recipes

3 Recipes to Spice Up Chocolate Milk

3 Recipes to Spice Up Chocolate Milk

Kait's Meal of the Month: Crock Pot Beef Stew

Kait's Meal of the Month: Crock Pot Beef Stew

4 Post-Workout Shakes for Recovery and Building Muscle

4 Post-Workout Shakes for Recovery and Building Muscle

5 Non-Boring Ways to Eat Sweet Potatoes

5 Non-Boring Ways to Eat Sweet Potatoes

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

5 Non-Boring Ways to Eat Salmon

5 Non-Boring Ways to Eat Salmon

Healthy Snack Recipes for Hungry Athletes

Healthy Snack Recipes for Hungry Athletes

6 Ways to Liven Up Your Winter Diet With Citrus

6 Ways to Liven Up Your Winter Diet With Citrus

5 Healthy Stuffing Recipes for Turkey Day

5 Healthy Stuffing Recipes for Turkey Day

Protein-Packed Smoothies Without Protein Powder

Protein-Packed Smoothies Without Protein Powder

3 Holiday Recipes that Won't Ruin Healthy Habits

3 Holiday Recipes that Won't Ruin Healthy Habits

4 Athlete-Friendly Microwave Meals

4 Athlete-Friendly Microwave Meals

A Better Baked Ziti

A Better Baked Ziti

Kait's Meal of the Month: Roasted Spaghetti Squash

Kait's Meal of the Month: Roasted Spaghetti Squash

Paleo-Friendly Meals for CrossFit Athletes

Paleo-Friendly Meals for CrossFit Athletes

6 Simple Power Recipes for Vegetarian Athletes

6 Simple Power Recipes for Vegetarian Athletes

Fill the Energy Void With These 5 Healthy Snack Ideas

Fill the Energy Void With These 5 Healthy Snack Ideas

3 Protein-Packed Peanut Butter Recipes

3 Protein-Packed Peanut Butter Recipes

Kait's Meal of the Month: Healthy Chicken Piccata

Kait's Meal of the Month: Healthy Chicken Piccata

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Make Gains With This Post-Workout Shake Recipe

Make Gains With This Post-Workout Shake Recipe

Weight Loss and the Mediterranean Style Diet

Weight Loss and the Mediterranean Style Diet

Start Your New Year With These Holiday-Inspired Smoothies

Start Your New Year With These Holiday-Inspired Smoothies

Gain or Lose Weight With Oatmeal Pancakes

Gain or Lose Weight With Oatmeal Pancakes

A Recipe for Healthy Turkey Burgers

A Recipe for Healthy Turkey Burgers

4 Easy Recipe Substitutions for Take-Out Food

4 Easy Recipe Substitutions for Take-Out Food

Kait's Meal of the Month: Eggplant Turkey Boats

Kait's Meal of the Month: Eggplant Turkey Boats

Simply Roasted Sweet Potato Recipes

Simply Roasted Sweet Potato Recipes

Delightful Desserts for the Grill

Delightful Desserts for the Grill

5 Non-Boring Ways to Eat Ground Turkey

5 Non-Boring Ways to Eat Ground Turkey

3 Power-Packed Milkshakes to Boost Recovery

3 Power-Packed Milkshakes to Boost Recovery

5 Non-Boring Ways to Eat Eggs

5 Non-Boring Ways to Eat Eggs

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Easy Thanksgiving Leftover Meals

Easy Thanksgiving Leftover Meals

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

5 Healthy Recipes to Start Your New Year

5 Healthy Recipes to Start Your New Year

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Mix It Up With These High-Protein Meatloaf Muffin Snacks

6 Delicious and Healthy Overnight Oatmeal Recipes

6 Delicious and Healthy Overnight Oatmeal Recipes

Recipe Makeover: Healthy Stuffed Mushrooms

Recipe Makeover: Healthy Stuffed Mushrooms

'Ultimate Oatmeal' Recipe For Runners

'Ultimate Oatmeal' Recipe For Runners

Fuel Your Next Run With This Homemade Energy Bar

Fuel Your Next Run With This Homemade Energy Bar

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

5 Quick and Easy 5-Ingredient Recipes

5 Quick and Easy 5-Ingredient Recipes

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

7 Easy-to-Make Recipes for Gluten-Free Snacks

7 Easy-to-Make Recipes for Gluten-Free Snacks

YardBarker