Discover the rich flavors of Jautienos Troškinys, a traditional beef stew that's slow-cooked to perfection. This savory dish features tender beef simmered with a medley of fresh vegetables and aromatic spices, creating a comforting meal that's perfect for any occasion. Ideal for a hearty dinner, this recipe brings together robust flavors and nourishing ingredients for a satisfying stew.

Ingredients:

- 2 lbs (900g) beef stew meat, cut into chunks

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 3 carrots, sliced

- 2 potatoes, peeled and cubed

- 1 bell pepper, chopped

- 1 cup (240ml) beef broth

- 1 cup (240ml) red wine (optional)

- 1 can (14.5 oz/410g) diced tomatoes

- 1 tablespoon tomato paste

- 2 teaspoons dried thyme

- 2 teaspoons dried rosemary

- 1 bay leaf

- Salt and black pepper to taste

- 2 tablespoons all-purpose flour (optional, for thickening)

Instructions:

Prepare the Beef:

  - Heat vegetable oil in a large pot or Dutch oven over medium-high heat. Add the beef chunks and brown on all sides. Remove the beef from the pot and set aside.

Sauté the Vegetables:

  - In the same pot, add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute.

Combine Ingredients:

  - Return the browned beef to the pot. Add the sliced carrots, cubed potatoes, and chopped bell pepper.

Add Liquids and Seasonings:

  - Pour in the beef broth and red wine (if using). Stir in the diced tomatoes, tomato paste, thyme, rosemary, and bay leaf. Season with salt and black pepper.

Slow Cook:

  - Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours, or until the beef is tender and the vegetables are cooked through. If using flour, mix it with a bit of water to form a slurry and stir it into the stew in the last 30 minutes to thicken.

Serve:

  - Remove the bay leaf before serving. Enjoy your Jautienos Troškinys with crusty bread or over a bed of rice.

Feel free to adjust the spices and vegetables according to your taste preferences!

Nutritional Values

Beef (Stew Meat):

   - Calories: 250

   - Protein: 26g

   - Fat: 17g

   - Iron: 2.6mg (15% DV)

   - Zinc: 4.4mg (30% DV)

Benefits: 

   - Protein: Essential for muscle repair and growth.

   - Iron: Important for preventing anemia and maintaining energy levels.

   - Zinc: Supports immune function and wound healing.

Vegetable Oil:

   - Calories: 120

   - Fat: 14g (Saturated fat: 2g)

Benefits: 

   - Healthy Fats: Provides energy and supports cell function.

   - Vitamin E: Acts as an antioxidant, protecting cells from damage.

Onion:

   - Calories: 40

   - Carbohydrates: 9g

   - Fiber: 1.7g

   - Vitamin C: 7mg (11% DV)

Benefits: 

   - Antioxidants: Helps fight inflammation and boosts immune health.

   - Fiber: Supports digestion and promotes gut health.

Garlic:

   - Calories: 5

   - Carbohydrates: 1g

   - Vitamin C: 1% DV

Benefits: 

   - Allicin: Known for its antimicrobial and anti-inflammatory properties.

   - Heart Health: May help reduce blood pressure and cholesterol levels.

Carrots:

   - Calories: 41

   - Carbohydrates: 10g

   - Fiber: 2.8g

   - Vitamin A: 835µg (93% DV)

Benefits: 

   - Vitamin A (Beta-Carotene): Essential for eye health and vision.

   - Fiber: Aids in digestion and helps maintain healthy cholesterol levels.

Potatoes:

  - Nutritional Value (per 100g):

   - Calories: 77

   - Carbohydrates: 17g

   - Fiber: 2.2g

   - Potassium: 425mg (12% DV)

Benefits: 

   - Potassium: Supports heart health by helping regulate blood pressure.

   - Carbohydrates: Provides energy for daily activities.

Bell Pepper:

   - Calories: 31

   - Carbohydrates: 6g

   - Fiber: 2g

   - Vitamin C: 128mg (213% DV)

Benefits: 

   - Vitamin C: Boosts immune health and enhances iron absorption.

   - Antioxidants: Helps reduce the risk of chronic diseases.

Beef Broth:

   - Calories: 15-30

   - Protein: 3-5g

   - Sodium: 860mg (36% DV)

Benefits: 

   - Hydration: Provides fluids and electrolytes.

   - Protein: Supports tissue repair and muscle growth.

Red Wine (Optional):

   - Calories: 125

   - Carbohydrates: 4g

   - Alcohol: 12-15g

Benefits: 

   - Antioxidants (Resveratrol): May support heart health and reduce inflammation.

   - Moderation: Benefits are seen with moderate consumption.

Diced Tomatoes:

   - Calories: 18

   - Carbohydrates: 4g

   - Fiber: 1g

   - Vitamin C: 14mg (24% DV)

Benefits: 

   - Lycopene: An antioxidant linked to reduced risk of heart disease and cancer.

   - Vitamin C: Supports immune function and skin health.

Tomato Paste:

   - Calories: 13

   - Carbohydrates: 3g

   - Fiber: 0.7g

Benefits: 

   - Concentrated Lycopene: Potent antioxidant properties for heart health.

   - Rich Flavor: Enhances the taste of dishes with minimal calories.

Thyme:

   - Calories: 3

   - Fiber: 1g

   - Vitamin C: 0.6mg (1% DV)

Benefits: 

   - Antimicrobial Properties: Helps in boosting the immune system.

   - Flavor Enhancer: Adds depth to dishes without added calories.

Rosemary:

   - Calories: 2

   - Fiber: 0.5g

   - Vitamin A: 1% DV

Benefits: 

   - Anti-Inflammatory: Contains compounds that may reduce inflammation.

   - Cognitive Support: Associated with improving memory and concentration.

Bay Leaf:

   - Calories: 5

   - Carbohydrates: 1g

Benefits: 

   - Digestive Aid: May help in reducing bloating and gas.

   - Flavor Enhancer: Adds subtle aromatic flavor to stews and soups.

All-Purpose Flour (Optional, for thickening):

   - Calories: 28

   - Carbohydrates: 6g

   - Protein: 1g

Benefits: 

   - Thickening Agent: Adds texture and body to soups and stews.

   - Energy Source: Provides carbohydrates for energy.

By using these wholesome ingredients, Jautienos Troškinys not only delivers a comforting and flavorful meal but also provides essential nutrients that support overall health.