Mirepoix - should be an even mixture of these three ingredients, about 1 cup total
2poundsboneless beef chuck(cut into 1 inch cubes)
4ozmushrooms(cut into thick slices)
1leek*(just the white stalk, minced)
4cupskale(about 1 bunch, roughly chopped)
½cupbarley or farro
114oz candiced tomatoes
4cupsbeef broth(more as needed)
4tbspcooking oil(I use canola, but any high heat cooking oil of your choice will do)
2tspdried oregano(or 1 tablespoon fresh)
2tspdried thyme(or 1 tablespoon fresh)
½tspCayenne*(if you want a little extra spice)
Salt and pepper(to taste)
Prep and Brown the Meat
Toss beef cubes in a bowl with flour, salt and pepper, until coated.
Heat 1 tablespoon cooking oil in your soup pan (be sure the oil coats the bottom of the pan).
Brown the meat - no more than a single layer in the pan, so cook in batches if needed. Add another tablespoon of oil as needed if cooking multiple batches.
Remove browned meat to a paper towel lined bowl and reserve.
Saute the Veggies
Proceed to cook veggies in the same pot, building on the caramelization from cooking the meat. You want to keep all those yummy flavors in the soup! Add another teaspoon of oil to the pan if needed, prior to starting the mirepoix.
Add the mirepoix first - minced carrots, onion, and celery.
Saute with a pinch of salt til softened.
Add mushrooms and saute until they have released much of their water.
Add leek and jalapeno and saute until softened.
Add garlic and stir for 30 seconds.
Add tomato paste and mix into the sauted vegetables. Cook for 1 minute, until evenly mixed together.
Combine and Simmer
Add the diced tomatoes and broth.
Add in the meat with the remaining root vegetables (carrot, parsnip, rutabega).
If using barley or farro, stir into the stew here.
Simmer until veggies and meat are fork tender, at least 1 hour (and up to 2).
While cooking, season with salt, pepper, oregano, thyme, and cayenne (if desired).
When the meat and veggies are nearly tender, add the chopped kale and cook another 15 minutes or until tender.
During the cooking time, keep an eye on the liquid. Add more as needed until desired consistency is reached. You may need to add additional liquid while cooking, especially if you've added in some grains.
Garnish with fresh parsley or chives.
Add a dollop of sour cream!
Nutrition facts are without barley or farro included.This recipe freezes well - save some for quick lunches or an easy dinner down the road.This recipe can also be easily converted to a Medifast Lean and Green recipe with just a few modifications. I've provided the breakdown and modifications below, for 6 "lean and green" servings.Break down the "lean and green:"