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Dietitians Dish – October 13, 2024

Stew on These Dinner Options

Root vegetables, onions and potatoes are items which last a long time when stored properly. When they’re on sale, stock up! These produce items are great for a variety of dishes like soups and stews, sides and casseroles. Stew is a great make-ahead meal for busy weeknights. But all stews are not created equal so choose healthier options that include lean protein (like white meat chicken, lean beef or fiber-rich beans) while limiting ingredients that are higher in fat and calories (like creams, butter, or highly processed meats).

Healthy Beef and Barley Stew

Healthy Beef and Barley Stew

Ingredients:

  • 1/4 cup flour
  • 1/8 tsp. black pepper
  • 1/8 tsp. paprika
  • 1-1/2 lbs. lean stew beef, cut into 1-inch pieces
  • 1 Tbsp. olive oil
  • 8 oz. sliced mushrooms
  • 1 cup sliced celery
  • 1-1/2 cups chopped onion
  • 2 cans (14 oz. each) low-sodium beef broth
  • 1 small bay leaf
  • 1/3 cup pearl barley
  • 2 cups sliced carrots
  • 2 cups diced turnips
  • 1-2 potatoes, peeled and cubed
  • 1 cup frozen green peas, thawed

Directions:

  • In a bowl, combine flour, pepper and paprika. Toss beef in flour mixture until coated evenly.
  • In a large saucepan, heat oil over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes. Add mushrooms, celery and onion and sauté 2 minutes. Add broth, bay leaf, barley, carrots, turnips and potatoes, and stir to combine. Bring mixture to a boil. Reduce heat to medium-low, cover and simmer 1 hour, stirring occasionally.
  • Remove cover and simmer, uncovered, until vegetables and beef are very tender, about 40 minutes. Discard bay leaf. Skim off fat. (Stew can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to a simmer before serving.)

Recipe (edited) and image courtesy of Healthecooks.com.

Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes

Spaghetti Squash with Roasted Chicken & Sun Dried Tomatoes

Ingredients:

  • 1/2 medium onion, diced
  • 6 garlic cloves, sliced
  • 2 cups chopped carrots
  • 1 lb. boneless, skinless chicken breast, trimmed of fat and cut into 1-1/2-inch chunks
  • 4 cups low-sodium chicken broth (gluten free if needed)
  • 1 tsp. dried thyme
  • 1/2 lb. potatoes, scrubbed and quartered
  • 1/3 cup wild rice
  • 2 cups green beans, trimmed
  • Black pepper to taste

Directions:

  • In a saucepan, combine onion, garlic, carrots, chicken, chicken broth and thyme and cook over low heat for 1 hour.
  • Add the potatoes, wild rice and green beans and cook for an additional 1-1/2 hours. Add pepper to taste and serve hot.

Recipe and image courtesy of Healthecooks.com.