Healthy Barbecue Beef Stew

Beef stew is such a classic comfort food, and the same goes for pulled pork and pulled chicken.

I was curious to see what would happen if I combine the two, making slow cooker beef stew with barbecue sauce.


Yield: 6 servings


Barbecue sauce:
  • 1 (7 oz) tomato paste jar, no salt or sugar added (3/4 cup)
  • ¾ cup balsamic vinegar
  • 1 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • 2 tablespoons xylitol* (or honey)

Beef Stew:

  • 2 lb. extra lean beef stew meat (boneless chuck roast), cut into 1-inch pieces
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1 tablespoon olive oil
  • ½ teaspoon konjac flour** (or 1 tablespoon cornstarch)
  • 2 tablespoons cold water


  1. In a medium bowl, whisk together the barbecue sauce ingredients. Set aside.
  2. Season the beef with salt and pepper.
  3. Heat a very large, 14-inch skillet, or a double-burner griddle, over medium-high heat, about 3 minutes. Brush with half the olive oil. Add half the beef in a single layer and brown on all sides, about 5 minutes total. Transfer the browned beef to the slow cooker and repeat with the remaining olive oil and the remaining beef.
  4. Pour the barbecue sauce over the beef and stir to combine. Cover, and cook on low for 7.5 hours.
  5. Whisk the konjac flour with the water until smooth. Stir into the beef mixture. Set to high, cover, and cook 30 more minutes, until the sauce thickens.

Nutrition Per Serving

Calories: 445; Fat: 29g; Carbohydrates: 10g; Sugar: 8g; Sodium: 736mg;Fiber: 1g; Protein: 30g

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