Low-Carb Potjiekos (South African Stew)

Slow-Cooker Recipe
Number of Servings: 8 (6.8 nC, 13.7g protein per serving) 

When I was in Zimbabwe last year, I tried a delicious dish that was slow-cooked in a three-legged cast iron pot over coals. The dish took an entire day to cook, and the meat came out very tender, with a rich gravy. The Potjiekos I ate in Victoria Falls was made with kudu (an antelope-type of animal), carrots, and potatoes. There may have been onion in there as well. I made my own version--using beef stew meat--in my Crock-Pot. It is delicious! 
  
Traditional South African Potjiekos, from Cook Sister

I just used what I had handy--the dish grew from a package of "red-line" (discounted for quick sale) stew meat, leftover salsa (uncooked) from my favorite Mexican restaurant, and other things I had in the fridge/pantry.  You can add onion, mushrooms, or cabbage and still keep it fairly low carb, but the nutritional value given at the end of this post would have to be adjusted for new ingredients. 

This is my version of Potjiekos.  It needs to cook a little longer and thicken a bit more.  I've had a taste--delicious!

Ingredients

1 lb beef stew meat
1 pkg frozen cauliflower florets (about 2-1/2 cups cooked)
6 TBS carrot dices (dehydrated, I used Provident Pantry brand))
1 11.5 oz can of V8 (original)
2 TBS Paula Deen's Sugar Free BBQ sauce
1/2 cup of salsa (I used uncooked salsa from our local Mexican restaurant)

Directions
Please note that the cook-time is approximately 12 HOURS. It takes about 10 minutes to prepare the ingredients (brown the stew meat) and then about 12 hours in the slow-cooker.  For best texture, add the cauliflower about 2 or 3 hours before serving (it may turn to mush if you cook it overnight).

1. Place the carrot dices, V8, salsa, and SF BBQ sauce in a medium-sized Crock-Pot. Set the heat on "high."
2. Brown the stew meat in a little olive oil.
3. Add the meat to the mixture in the Crock-Pot. Cook for several hours (with heat on "high") or turn heat to "medium" and cook overnight.
4. Once the meat is cooked through (will shred with a fork) and the carrots are re-hydrated, add the defrosted cauliflower.
5. Continue cooking on medium until the cauliflower is the texture you prefer.

Tips

The cook-time will vary. Different people have different tastes, and some may want thick gravy while others don't. Some may want the cauliflower al dente, while others (like me) want it to be more of a cooked-potato texture in this stew.  If everything is the right texture, but the gravy hasn't cooked down enough, you can sprinkle in some guar gum and stir very well.  Give it a few minutes (on "high") and the gravy will thicken.

PS: This would be a great way to cook venison!

Serving Size: Makes 8 1-cup (approximately) servings

	Nutrition Facts Low Carb Potjiekos   8 Servings Amount Per Serving   Calories 150.5   Total Fat 6.2 g       Saturated Fat 2.3 g       Polyunsaturated Fat 0.1 g       Monounsaturated Fat 0.0 g   Cholesterol 30.0 mg   Sodium 599.8 mg   Potassium 197.4 mg   Total Carbohydrate 9.2 g       Dietary Fiber 2.4 g       Sugars 4.5 g   Protein 13.7 g   Vitamin A 89.3 %   Vitamin B-12 0.0 %   Vitamin B-6 3.4 %   Vitamin C 60.0 %   Vitamin D 0.0 %   Vitamin E 0.6 %   Calcium 5.2 %   Copper 3.3 %   Folate 6.4 %   Iron 9.9 %   Magnesium 1.8 %   Manganese 5.0 %   Niacin 1.5 %   Pantothenic Acid     0.8 %   Phosphorus     1.8 %   Riboflavin 2.1 %   Selenium 0.6 %   Thiamin 1.8 %   Zinc 0.8 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.