Lunch: Slow-Cooker Beef and Barley Stew

Make a big batch of beef and barley stew the easy way, in a slow cooker.

This recipe includes fertility superfoods such as:

Barley

Health and fertility benefits of Slow-Cooker Beef and Barley Stew

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

Ingredients

1 boneless beef sirloin tip roast (about 3 lb)
1/2 cup all-purpose flour
1 teaspoon salt
1 teaspoon pepper
2 tablespoons vegetable oil
2 containers (8 oz each) refrigerated prechopped onion, celery and bell pepper mix
3 medium carrots, chopped (1 1/3 cups)
2 cans (14.5 oz each) diced tomatoes with garlic, undrained
3 cups reduced-sodium beef broth (from 32-oz carton)
1 cup water
1 cup uncooked pearl barley
1 teaspoon Italian seasoning

Instructions

Spray 5- to 6-quart slow cooker with cooking spray. In large resealable food-storage plastic bag, place beef, flour and 1/2 teaspoon each of the salt and pepper. Seal bag; shake to coat beef.
In 5-quart Dutch oven, heat oil over medium-high heat. Cook beef in oil until brown on all sides. Place in slow cooker. Scatter prechopped vegetables and carrots around beef. Add tomatoes, broth, water, barley, Italian seasoning and remaining 1/2 teaspoon each salt and pepper.
Cover; cook on Low heat setting 8 hours or until beef is tender. Remove beef from slow cooker to plate; shred beef, using 2 forks. Return beef to slow cooker.

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