One of the first jobs I had was working in an Irish steakhouse called Gallagher’s. It was an amazing place where I learned that I loved to cook. One of our top sellers was the Irish Beef stew. Marinated chunks of beef and fresh vegetables slow cooked for hours. The beef would shred right off the fork. So in keeping with “Heart Month” here is a DASH Diet recipe to get you started.
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
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 vinegar, stock, herbs, and spices.
Bring to simmer and let cook 1 hour, until barley is cooked and stew has thickened considerably.Click Here
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