Caitlin Dillon’s Pressure Cooker Beef Stew Recipe

IMG_4974Picture courtesy f Caitlin Dillon – “Crescent rolls not Paleo, but highly advisable”.

Adapted from the Nom Nom Paleo recipe book, CDil’s most recent concoction was hearty, delicious, and warmed the soul. This is a Whole30-friendly stew.
This recipe uses a pressure cooker, can be ready in about an hour, and only takes about 15 minutes to prep. Serves 6, unless you’re really hungry…

-3lbs beef chuck roast, boneless short ribs, or beef brisket cut into 1.5-2in cubes
-Kosher salt
-1tbs ghee, avocado oil, or fat of choice
-2 medium onions, thinly sliced
-2tbs tomato paste
-6 garlic cloves, peeled and smashed
-2tsp coconut aminos (or gluten free tamari)
-1tsp Red Boat FIsh Sauce
-2 fresh thyme sprigs (or 1tsp dried thyme)
-1 dried bay leaf
-freshly ground black pepper
-1/4cup Italian parsley, roughly chopped
-3 large carrots, cut into 1in pieces
-1lb Yukon Gold or Russet potatoes, cut into 1in cubes
-*CDil Delish Option: .5pint of bone broth (add half when you cook the meat, add the other half when you cook the veggies).

-In large bowl, toss the cubed beef with 1.5tsp kosher salt
-Press “Saute” button on your Instant Pot (pressure cooker) and when metal insert is hot, add your preferred cooking fat. Once fat is melted, add ionion and .5tsp kosher salt.
-Saute until the onions are softened, about 5 minutes.
-Stir in tomato paste and garlic, cook for 30 seconds or until fragrant.
-Toss in salted beef, coconut aminos, fish sauce, thyme, and bay leaf.
-Give everything a good stir to combine all the ingredients (no, you don’t need to add any extra liquid to the pressure cooker because the onions and beef will release plenty of liquid. However, if you’re using an older stovetop pressure cooker, you may need to add 1/2cup of broth or water).
-Press the “Keep warm/cancel” button on the pressure cooker and cover and lock the lid. Next, press the “Meat/Stew” button to switch to the pressure cooking mode. If your beef cubes are smaller than what the recipe calls for, you can press the “minus” button to decrease the cooking time fom the present 35 minutes (high pressure). Once the pot is programmed, walk away. (If using a stovetop pressure cooker, you won’t have all those buttons to press. Just cook on high heat until high pressure is reached. Then, reduce the heat to low to maintain high pressure for about 30 minutes.)
-When the stew is finished cooking, the Instant Pot will switch automatically to a “Keep Warm” mode. If you’re using a stovetop pressure cooker instead, remove the pot from the heat. In either case, let the pressure release naturally (abotu 15 minutes). If the pressure hasn’t released completely after 15 minutes and you’re impatient, you can manually release the pressure by turning the valve at the top to venting.
-Fish out the thyme and bay leaf.
-Check that the meat is fork tender. If not, cook for another 10 minutes under high pressure
-Season to taste with salt and freshly ground black pepper.
-Skim the fat off top and adorn with chopped Italian parsley.
-Enjoy or put away for later!

New Hoodies Available for Pre-Order

We are taking pre-orders now through Friday January 27th! The hoodies are unisex and come in the following sizes: Petite (same as XS), Small, Medium, Large, X-Large. There will be sample sizes in the office to try on if you don't know what your size is. Pre-orders will be taken up until Friday, January 27th and must be made through the online…
Read more

Class Schedule Reminder & Open Gym Times

To clear up some of the confusion, we have posted the class times and Open Gym times on the front door. Please make sure that you are on time to classes, being respectful to the coach and the other members taking that class. If you do not want to do the workout that is posted for the class and would…
Read more

30-Day Clean Eating Challenge

Interested in making a change in your diet in the new year? This may just be the challenge for you. Coaches Whitney and Jacy will be leading a 30-day challenge, starting January 9th. It doesn't matter if you already have a diet plan, if you'd like to complete a Whole30, if you're looking to cut out sugar/dairy/gluten, or if…
Read more

New Year, New Chalkboard Space

For 2017 we have re-done the chalkboard, but divided it into 4 sections. The sections are: Goals, PR's, #'s, & New Members! It's ready to go, so help us fill up the board!…
Read more

Gym Changes in 2017

We have a few changes coming to CFABQ: 1) CrossFit Kids will be taking a hiatus for the time being. Our CrossFit Kids program will be taking a break for the time being. The last CrossFit Kids class will be Wednesday, January 4th. We are hoping that once we have more space and a better schedule, we will be…
Read more

The 2017 CrossFit Open

Registration for The Open starts Thursday, January 12th. Get ready to sign up. The Open is the first stage of the CrossFit Games season and the largest community event of the year. It is an online competition in which the workouts are released on Thursdays at 6pm MST, giving everyone 4 days to complete the workouts and submit their scores…
Read more

Hellooo Reverse Hyper

Recently you may have noticed a new, very large piece of gym equipment by the jump ropes, on the south end of the rig. This is called a Reverse Hyperextension Machine (aka Reverse Hyper). For those of you that are not familiar with this piece of equipment, we want to give you a little information about what it is…
Read more

Hygiene and Gym Etiquette Reminders

We all need a few reminders throughout the year in regards to gym etiquette and hygiene. -Please keep in mind as we head into cold and flu season if you are sick or think you are coming down with something, stay at home until you are well. It will prevent the spread to other members and will allow your body…
Read more

From Challenge to Choice

It’s no secret that I love sweets. Cupcakes, candy, cookies, ice cream. You name it, I will devour it. That was up until a month ago. I decided to challenge myself and cut out sweets from my diet for 30 days. Let me state that I still allowed myself to eat yogurt, a few flavors of Lara Bars, different…
Read more

Call Us


Get Here

6501 Eagle Rock NE Suite B-2 Albuquerque, NM 87113



    Connect With Us

Proud Partners