Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Beef stew

Recipe: Beef stew

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

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


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.


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

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains1 1/2 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1 1/2 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories389 
Carbohydrate35 g 
Cholesterol84 mg 
Fiber7 g 
Monounsaturatedfat4 g 
Potassium 
Protein42 g 
Saturatedfat2 g 
ServingsizeAbout 2 cups 
Sodium166 mg 
TotalFat9 g 

2014-04-17

Find a physician

or Need Help Finding a Physician

Upcoming Events

Diabetes Screening
Thu, May 24, 2018 - 09:00 AM - 10:00 AM More
Blood Pressure Screening
Thu, May 24, 2018 - 09:00 AM - 11:30 AM More
Body Awareness
Thu, May 24, 2018 - 10:00 AM - 11:00 AM More
View all Events >>