By Mayo Clinic Staff

Dietitian's tip:

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

Number of servings

Serves 4

Ingredients

  1. 1 pound beef round steak
  2. 2 teaspoons canola oil
  3. 2 cups diced yellow onions
  4. 1 cup diced celery
  5. 1 cup diced Roma tomatoes
  6. 1/2 cup diced sweet potato
  7. 1/2 cup diced white potato with skin
  8. 1/2 cup diced mushrooms
  9. 1 cup diced carrot
  10. 4 cloves of garlic, chopped
  11. 1 cup chopped kale
  12. 1/4 cup uncooked barley
  13. 1/4 cup red wine vinegar
  14. 1 teaspoon balsamic vinegar
  15. 3 cups low-sodium vegetable or beef stock
  16. 1 teaspoon dried sage, crushed
  17. 1 teaspoon minced fresh thyme
  18. 1 tablespoon minced  fresh parsley
  19. 1 tablespoon dried oregano
  20. 1 teaspoon dried rosemary, minced
  21. 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 78 g
  • Sodium 166 mg
  • Saturated fat 2 g
  • Total fat 9 g
  • Trans fat 0 g
  • Cholesterol 84 mg
  • Protein 42 g
  • Monounsaturated fat 4 g
  • Calories 389
  • Sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Jan. 10, 2013