I'm not the first person to "hide" food within food. There's been many a cookbook written about how to get your kids to eat healthy food (perhaps the most recent by Jerry's wife Jessica Seinfeld).
Now, I don't have kids, but I do have a husband. No, he's not particularly finicky, and in his defense, he will try absolutely anything that I put in front of him. But there are certain things that he doesn't prefer, and veggies rank up at the top. Now, I love vegetables-- I have no problem eating them. But even I need a little inspiration once in a while.
It's no secret that I love my crock pot. I have two cookbooks (compliments of my friend M) that are all about slow cooking (remember the
Italian Pot Roast recipe). But I also make stuff up when I'm in a hurry and need to whip something together fast. Beef stew is my go-to "hurry up" recipe. I don't follow a specific recipe-- I just dump in a little of this and a little of that-- basically anything that I have in my fridge or cupboard. It's a great cold weather comfort food and the perfect one pot / one dish meal. I made it for the first time this year (since it's so freaking cold here), but I decided I was tired of the same-old root veggies that I always use. Plus, I wanted to make it truly hearty without having to serve it with a carb-heavy side like rice or bread. A root through my fridge and pantry revealed kale and quinoa. Hmmm... I wonder if I could make it work? I prepped the stew as I usually do (well, at least I think it's how I usually do... it probably changes slightly every time). About an hour before serving I finely chopped the kale and added it to the stew. Then I stirred in about 3 cups of quinoa that I had prepared while the stew was cooking. Result? The kale gives you the all-important green leafy veggie not typically served with stew that is
really good for you (powerful antioxidant, high in beta carotene, vitamin K, C and calcium. Not to mention it contains sulforaphane- a natural chemical thought to have anti-cancer properties). Plus, mixed into the stew, you can't really tell it's there, so MRN ate it without notice. And the quinoa made the stew really thick and hearty, plus gave it a slightly nutty taste which was delicious. Bonus? Also super good for you, high in protein and a good source of fiber and iron. And for those with gluten allergies-- entirely gluten-free (the quinoa, not the stew).
Two thumbs up from me (and the none-the-wiser guinea pig).
MB's Beef Stew- 1.5 - 2 lbs lean diced beef (fat removed-- I buy the beef already diced at the butcher or grocery store, I'll usually cut the pieces a little smaller if they're too big)
- 2 8 oz cans of soup (your choice-- I usually use a tomato-based like beef broth w/ veggies, oxtail or plain veggie)
- 2 oz cans of chopped tomatoes
- 6-8 new potatoes, peeled and chopped
- 3 medium sized carrots, peeled and rough chopped
- 2-3 medium parsnips
- 2 small onions, cut into 1/8 chunks
- 3 cloves garlic, minced
- 1 leek, sliced
- fresh chopped parsley for serving
- 1/2 bunch of kale, finely chopped (you can chop in a food processor-- I didn't really measure the amount-- I just kept adding until I was happy with the amount)
- 2-3 cups of quinoa
- salt and pepper (to taste)
- olive oil
- flour
Instructions- Add all fresh vegetables except kale into the crock pot
- Spread diced beef across a layer of paper towels and dab dry with another set of paper towels
- Sprinkle kosher salt and fresh ground pepper on both sides of the beef
- Sprinkle flour over the beef
- Brown beef in hot pan with olive oil in batches (do not cook thoroughly-- brown all sides, about 30 seconds each side)-- You don't have to do this step; you can just add the beef to the pot without browning; but I find that the beef gets more tender if you brown the meat first)
- Add beef to crock pot
- Pour canned soup and tomatoes over veggies and beef
- Set crock put to high and cook for 7 hours
- About an hour before serving, prepare quinoa
- Stir in quinoa and chopped kale
- Taste for salt and pepper (I'll usually add more pepper at this point because I love pepper; I'll also usually stir in some sort of Hawaiian salt mixture that contains additional herbs like ginger and thyme and oregano, maybe some chili powder; basically this is pretty fool-proof, anything goes recipe)
- Spoon into bowls and sprinkle fresh chopped parsley
This will last a couple of days (for 2)-- or serve probably 6. If you do have left-overs, on day two I'll usually add another can of chopped tomatoes and about 1/2 c water because the quinoa will soak up a lot of the liquid.
