Although this beef stew is easy on meat, it's full of vegetables and flavor.

Serves 4

Ingredients:

  • 1 pound beef round steak
  • 2 teaspoons canola oil
  • 2 cups diced yellow onions
  • 1 cup diced celery
  • 1 cup diced Roma tomatoes
  • 1/2 cup diced sweet potato
  • 1/2 cup diced white potato with skin
  • 1/2 cup diced mushrooms
  • 1 cup diced carrot
  • 4 cloves of garlic, chopped
  • 1 cup chopped kale
  • 1/4 cup uncooked barley
  • 1/4 cup red wine vinegar
  • 1 teaspoon balsamic vinegar
  • 3 cups low-sodium vegetable or beef stock
  • 1 teaspoon dried sage, crushed
  • 1 teaspoon minced fresh thyme
  • 1 tablespoon minced ¬†fresh parsley
  • 1 tablespoon dried oregano
  • 1 teaspoon dried rosemary, minced
  • black pepper, to taste

Directions:

Preheat grill or broiler (medium heat). Grill or broil steak 12 to 14 minutes turning once. Don't overcook. Remove from heat and let rest while preparing vegetables.

In a large stock pot, saute vegetables in oil over medium-high heat until lightly brown, about 10 minutes. Add barley and cook an additional 5 minutes.

Pat meat dry with paper towel. Dice grilled steak into half-inch pieces, add to pot. Then add vinegars, stock, herbs and spices.

Bring to simmer and let cook 1 hour, until barley is cooked and stew has thickened considerably.

Nutritional Analysis (per serving)

Serving size: About 2 cups
  • Total carbohydrate: 35 g
  • Dietary fiber: 7 g
  • Sodium: 166 mg
  • Saturated fat: 2 g
  • Monounsaturated fat: 4 g
  • Total fat: 9 g
  • Cholesterol: 84 mg
  • Protein: 42 g
  • Calories: 389
  • Grains and grain products: 1 1/2
  • Meats poultry and fish: 4
  • Vegetables: 2
  • Carbohydrates: 1 1/2
  • Fats: 0
  • Protein and dairy: 2
  • Vegetables: 2
  • Meat and meat substitutes: 4
  • Nonstarchy vegetables: 2
  • Starches: 1 1/2
Last Updated: 2014-04-17
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