London Broil Stew Recipe

As soon as the cold front blew in yesterday, I headed straight to the grocery store to pick up some ingredients for homemade stew! Soups and stews are staple meals across the globe because they are easy to make, you can throw nearly anything into them, and they taste great!
Make sure you tailor your soups and stews to meet your individual caloric/nutritional needs. Stews can be ideal for people who are trying to restrict calories. They can also be ideal for people who struggle to reach their recommended daily caloric intake. Remember, for weight loss, beans and potatoes should only be consumed as a post-workout meal (weight lifting or high intensity conditioning [cardio does not earn you carbs]).

Also, while most stew recipes use wheat flour (not good) to thicken the final product, we've got a better solution: flax seeds! They have the added benefit of more micronutrients, fiber, and omega-3 fatty acids.

stew

LONDON BROIL STEW:

Prep Time: 25 mins (will cook overnight)

Difficulty level: Easy

Servings: 4

Have you ever been enticed by the cheap prices and lean cut of a London broil (top round), only to find that you need the chewing power of a mountain goat to eat it? The key to making London broil and other tough meats palatable is low temperatures and long cooking times. CROCK POT? YES!

Barley was added to the recipe because it compliments the taste of beef. It is also very nutritious. Whole barley has more fiber per gram than oat bran, and it is rich in Vitamin A, folate, magnesium, and calcium. The remaining vegetables provide a nice harmony to the final product, which is one of the most filling and satisfying 500 calories that you'll come across.

Ingredients:

                       2 lbs London Broil (fat removed), cut into cubes

                       1/3 cup whole uncooked barley

                        1 large onion, cut into 1" squares

                        1 large tomato, chopped

                        4 large stalks celery, chopped

                         4 large carrots, chopped OR handful of baby whole carrots

                        4 tbsp whole flax seeds (or 8 tbsp ground)

                         2 cloves garlic, minced

                         1 bay leaf

                          1 beef bouillon cube

                         2 tbsp olive oil

                         salt & pepper, to taste

                         3 cups water

Instructions:

Preheat the Crock Pot to 300-degrees (medium)

In a large skillet or wok, brown the cubed steak and minced garlic in half of the olive oil, just until the outside is brown (leaving the inside raw). When the beef is browned, add the water and bouillon cube to the skillet. Bring to a boil, then pour the mixture into the Crock Pot.

With the remaining oil, stir-fry the onion, celery, and carrots in the skillet on medium-high heat for 5 minutes, then transfer to Crock Pot.

Add remaining ingredients to Crock Pot, cover, and simmer at 300-degrees (med or low) overnight (7-8 hours), or on high for 4 to 5 hours.