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Slow-Cooked Beef with Sautéed Kale and Garlic-Infused Olive Oil – A Weight Loss Recipe

Last Updated on January 7, 2025 by Arif Chowdhury

When it comes to healthy eating, nothing quite compares to the warmth and comfort of a slow-cooked meal.

Picture this: tender, flavorful beef that’s been cooked to perfection, paired with vibrant sautéed kale and a drizzle of aromatic garlic-infused olive oil. Not only is this dish incredibly satisfying, but it’s also a fantastic weight loss recipe that packs a nutritional punch.

Let’s dive into this delicious recipe that will warm your heart and help you stay on track with your health goals.

Why This Recipe is a Smart Choice

The Benefits of Slow-Cooking

Slow cooking isn’t just about convenience; it’s also about flavor. Cooking meat at low temperatures allows the collagen in tough cuts to break down, resulting in a tender, juicy dish.

A study by the USDA shows that slow-cooking can preserve more nutrients compared to other cooking methods, making it a great way to prepare healthy meals. Plus, it’s a fantastic way to infuse flavors as your ingredients meld together over time.

Nutritional Value of Beef

Beef is often misunderstood in the weight loss community, but lean cuts can be an excellent source of protein and essential nutrients.

A 3-ounce serving of lean beef, such as sirloin, provides about 22 grams of protein and is a good source of iron, zinc, and B vitamins, all of which are crucial for maintaining energy levels and overall health. Including beef in moderation can help you feel full and satisfied, which can prevent overeating later in the day.

Kale: The Super Green

Kale has earned its title as a superfood for good reason. This leafy green is low in calories but high in vitamins A, C, and K, as well as fiber.

One cup of cooked kale contains only about 36 calories but provides almost 5 grams of fiber, which is vital for digestive health and keeping you full. Plus, it’s loaded with antioxidants that fight inflammation and support overall health.

Recipe Overview

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 6-8 hours (slow cooker)
Total Time: 6 hours 15 minutes to 8 hours 15 minutes

Ingredients

For the Beef:

  • 2 pounds of lean beef (chuck roast or brisket)
  • 1 large onion, chopped
  • 3 cloves of garlic, minced
  • 4 cups beef broth (low sodium)
  • 2 carrots, cut into chunks
  • 2 celery stalks, cut into chunks
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste

For the Sautéed Kale:

  • 1 tablespoon garlic-infused olive oil (or regular olive oil with minced garlic)
  • 1 bunch of kale, stems removed and chopped
  • Salt and pepper to taste
  • Lemon juice (optional, for a fresh kick)

Step-By-Step Instructions

Step 1: Prepare the Beef

  • Season the Beef: Start by seasoning your beef with salt, pepper, and the dried herbs (thyme and rosemary). This step is crucial for building flavor.
  • Sear the Beef (Optional): For added depth of flavor, consider searing the beef in a hot pan with a little oil for about 3-4 minutes on each side until browned. This step is optional but highly recommended.

Step 2: Slow Cook the Beef

  • Add Ingredients to the Slow Cooker: Transfer the beef to the slow cooker. Add the chopped onions, garlic, carrots, celery, and beef broth. Ensure the liquid covers the meat and vegetables.
  • Cook Low and Slow: Set your slow cooker on low and cook for 6-8 hours, or until the beef is tender and easily shredded with a fork. The longer it cooks, the more flavorful it becomes!

Step 3: Sauté the Kale

  • Prepare the Kale: About 30 minutes before the beef is done, heat the garlic-infused olive oil in a large skillet over medium heat.
  • Sauté the Kale: Add the chopped kale to the skillet and sauté for about 5-7 minutes, stirring frequently until it’s wilted and tender. Season with salt and pepper to taste. If you like a bit of brightness, a squeeze of lemon juice can elevate the flavors beautifully.

Step 4: Serve and Enjoy

  • Plate the Dish: Once the beef is done, shred it with two forks and serve it alongside the sautéed kale. Drizzle some of the cooking liquid over the beef for added moisture and flavor.
  • Garnish: For an extra touch, sprinkle some fresh herbs or a dash of pepper on top before serving.

Nutritional Insights

This slow-cooked beef with sautéed kale and garlic-infused olive oil is not only a comfort food classic but also a nutritious option for anyone looking to maintain or lose weight.

Each serving contains approximately 400-450 calories, depending on the specific ingredients used. Here’s a closer look at the nutritional benefits:

A Quick Look at the Stats

  • Protein: Approximately 30 grams per serving from the beef, which helps with muscle repair and keeps you feeling full.
  • Fiber: About 5-7 grams per serving from the kale and vegetables, aiding digestion and promoting satiety.
  • Vitamins and Minerals: High in iron and B vitamins from the beef and vitamins A, C, and K from the kale, supporting overall health.

Tips for a Successful Dish

Choose the Right Cut of Beef

Opt for cuts like chuck roast or brisket, which are great for slow cooking because they become tender and flavorful over time. Avoid tougher cuts, which may not yield the same results.

Don’t Skip the Searing

While it’s optional, searing the beef before slow cooking can enhance the overall flavor. It creates a delicious crust that adds depth to the dish.

Add More Veggies

Feel free to add extra vegetables to the slow cooker, such as potatoes, bell peppers, or even mushrooms. This not only boosts the nutritional value but also adds more flavor.

Store Leftovers Properly

This dish stores well in the refrigerator for up to 4 days. For longer storage, consider freezing portions to enjoy later. Reheat on the stove or in the microwave, adding a splash of broth if needed.

A Wholesome Meal for Every Occasion

Cooking doesn’t have to be complicated to be delicious and nutritious. This slow-cooked beef with sautéed kale and garlic-infused olive oil is an excellent example of how wholesome ingredients can come together to create a memorable meal.

Whether you’re enjoying it on a cozy evening at home or serving it up for friends and family, this dish is sure to impress.

So, gather your ingredients, set your slow cooker, and let the magic happen. You’ll end up with a comforting, flavorful meal that not only warms your soul but also supports your health goals. Here’s to good food, good company, and a healthy lifestyle!