• Serves
    6
  • 216
    Calories

Dietician's Tip: Flavorful and filling, this stew is just the thing when the weather turns cold.

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

Heat grill or broiler (medium heat). Trim fat and gristle from steak. 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 steak dry with paper towels. Cut into half-inch pieces and add to pot. Then add vinegars, stock, herbs and spices.

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

Nutritional analysis per serving

Serving size: About 2 cups

  • Calories 216
  • Cholesterol 46 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 138 mg
  • Total carbohydrate 24 g
  • Dietary fiber 5 g
  • Protein 21 g
  • Serving size About 2 cups
  • Total fat 4 g
  • Grains and grain products 1
  • Meats, poultry and fish 2
  • Vegetables 3
  • Carbohydrates 1
  • Protein and dairy 1
  • Vegetables 2
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 2
  • Starches 1
Last Updated: 02-26-2019
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