LONDON BROIL STEW

The key to making London broil palatable is low temperatures and long cooking times. Crock pot? Check. Tender meat? Check.

Barley was added 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, calcium and magnesium. The  remainder of the vegetables in the recipe provide a nice harmony to the end result, which is one of the most filling and satisfying 500 calories that you will come across!

Prep time: 25 minutes (overnight cooking)

Difficulty level- EASY

Servings: 4

INGREDIENTS:

• 2 lbs. London Broil cut into 1″ cubes, fat removed
• 1/3 cup whole uncooked barley
• 1 large onion, cut into 1″ squares
• 1 large tomato, chopped
• 4 large celery stalks, chopped
• 4 large carrots, chopped, or a large handful of baby carrots
• 4 tbsp whole flax seeds or 8 tbsp ground flax
• 2 cloves garlic, minced
• 1 bay leaf
• 1 beef bouillon cube
• 3 cups water
• 2 tbsp olive oil
• salt and pepper to taste

INSTRUCTIONS:

Preheat the Crock Pot to 300-degrees F (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 the Crock Pot.

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

NUTRITIONAL INFORMATION:

• Calories (k/cal) 512
• Protein (g) 54
• Carbohydrates (g) 31
• Fiber (g) 10.4
• sugars (g) 9.6
• Fat (g) 19
• SFA (g) 4.1
• MUFA (g) 8.9
• PUFA (g) 4.0
• Omega-3 (g) 2.2
• Omega-6 (g) 1.6