One of the most challenging (and often frustrating) things about trying to eat a healthy diet is the struggle to find food options that are good for you yet that also will satisfy your hunger and provide you with the fuel you need to get through your workouts.
That won’t be a problem with this delicious yet diet-smart healthy recipe for beef stew (courtesy of Mayo Clinic). It is tasty and great for chilly fall nights, yet also won’t wreak havoc with your nutrition plan. The key is that this recipe uses meat strategically in limited quantities, and relies on vegetable for its nutritional strength.
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.
This stew has 389 calories per serving, 9g of total fat and 42g of protein.
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