Ingredients
For the beef stew
- 700 g lean beef, cut into bite-size chunks
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, sliced
- 150 g pearl onions or small onions
- 1 tbsp tomato paste
- 2 cups low-sodium beef broth
- 1 tsp Worcestershire sauce
- 1 tsp dried thyme
- ½ tsp dried rosemary
- ½ tsp black pepper
- ½ tsp salt, or to taste
- 1 bay leaf
- 1 tbsp cornstarch + 2 tbsp cold water, optional for thickening
- Fresh parsley, for garnish
For the high-protein mashed potatoes
- 700 g potatoes, peeled and cubed
- 200 g low-fat cottage cheese
- ½ cup Greek yogurt
- 2 cloves roasted or sautéed garlic
- 1 tbsp butter
- ¼ cup low-fat milk, as needed
- 2 tbsp chopped fresh chives or green onions
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Brown the beef: Pat the beef dry and season with salt and pepper. Heat olive oil in a large pot over medium-high heat. Sear the beef in batches for 2–3 minutes per side until nicely browned. Remove and set aside.
- Build the stew: Add onion and carrots to the same pot. Cook for 4–5 minutes. Add garlic and tomato paste and cook for another minute.
- Simmer: Return the beef to the pot. Add beef broth, Worcestershire sauce, thyme, rosemary, and bay leaf. Bring to a gentle boil, then reduce the heat, cover, and simmer for about 35–45 minutes, until the beef is tender.
- Add vegetables: Add the pearl onions during the last 15–20 minutes of cooking so they remain tender but don’t completely fall apart.
- Thicken the gravy: Mix cornstarch with cold water. Stir it into the simmering stew and cook for 2–3 minutes until the gravy becomes glossy and thick. Remove the bay leaf.
- Make the protein mash: Boil potatoes in salted water for 15–18 minutes, until fork-tender. Drain well.
- Add the hot potatoes, cottage cheese, Greek yogurt, butter, garlic, salt, and pepper to a bowl. Mash until creamy. Add milk gradually until you reach your preferred consistency.
- Fold in the chopped chives or green onions.
- Serve: Spoon a generous portion of creamy protein mashed potatoes onto each plate. Add the beef, carrots, and onions alongside or over the potatoes. Ladle the rich gravy over the top and finish with fresh parsley.
💪 Make It Even Higher in Protein
For an extra protein boost, use 300 g cottage cheese in the mash and 250 g Greek yogurt instead of the amounts above. You can also use very lean beef to keep the protein high while reducing excess fat.
Tip: Blending the cottage cheese and Greek yogurt before adding them to the potatoes makes the mash exceptionally smooth and creamy without needing lots of butter or cream.
