Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.5% of RDA
• Calories: 15.9% of RDA
• Carbs: 7.8% of RDA
• Fat (total lipid): 0.7% of RDA
• Fiber: 11.3% of RDA
• Fructose: 2.0% of RDA
• Protein: 4.4% of RDA
• Sodium: 37.3% of RDA
• Sugar: 19.4% of RDA
• Vitamin A (IU): 128% of RDA
• Vitamin B6: 11.8% of RDA
• Vitamin C: 9.2% of RDA
• Iron: 0.7% of RDA
• Magnesium: 7.2% of RDA
• Manganese: 9.8% of RDA
• Niacin: 24.1% of RDA
• Potassium: 16.2% of RDA
• Zinc: 9.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE MUSHROOMS
1.
Cut the mushrooms into one-bite chunks. With small mushrooms, you can leave them whole, but separate the stems.
2.
Scoop out the gills of the Portabella mushrooms. A large spoon is usually the best tool for this.
3.
Preheat a large pot over high heat. Add the mushrooms in a single layer and leave alone.
4.
Let the mushrooms sear, about 7 minutes, on one side before flipping.
Continue until well-browned.
MAKING THE STEW
5.
Cut the onion into 1/2- thick slices, from tip to root.
6.
Peel and cut carrot into 1/2-inch thick batons.
7.
When the mushrooms are brown all over, add the carrots and onions and brown over high heat, 3-5 minutes, stirring often.
8.
When onions are brown around the edges, add the brown rice flour. Stir well and toast over the medium-high heat until there is no white visible.
9.
Add the beer.
10.
Use a wooden spoon to scrape up any bits on the bottom of the pan.
11.
Cook until most of the liquid is evaporated and alcohol burned off, about 1-2 minutes.
12.
Add the veggie broth, bay leaves, and thyme.
13.
Cover and reduce heat to a simmer.
14.
Simmer until carrots are tender, but not falling apart, about 8-10 minutes.
They should easily slide on and off a paring knife.
15.
Once the carrots are tender, remove the lid to cook off any excess liquid.
16.
Once stew is the consistency you like, turn off heat and stir in frozen peas.
17.
Garnish with chives and serve over Smashed Red Potatoes (if desired).
NOTES, TIPS, TRICKS, HINTS, ETC:
Use a good quality beer for this stew. As the alcohol cooks off, the true flavor of the beer will intensify. Avoid using any sort of "cooking beer" or "cooking wine" as these tend to be mostly salt and lacking in deep flavor.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 318
Protein 4.92 g
Carbohydrates 21.4 g
Iron 0.13 mg
Fiber 3.16 g
Calcium 14.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
