Hearty Stews with Meat

It's still winter and stews are warming dishes as always. This is the second patch of our stew recipes, this time with meat. Stew is a great dish to include all nutrients from any vegetables you have at home. They are flexible and easy to make.








Here are the recipes:

1- Easy Beef Stew: 

Ingredients: 
- 1 lb. beef, cut into cubes 
- 3 large red potatoes, chopped
- 3 large carrots, chopped
- 1 medium onion, sliced
- 1 can beef broth
- 13 oz. beef stock
- 1/2 tbsp. worcestershire sauce  
- 1 tsp. thyme

Method:
1. "Sautee onion and carrot in a deep pot coated with cooking spray.
2. Add potatoes, beef broth and beef stock to the onion and carrot and let simmer for 5 minutes.
3. Add beef, worcestershire sauce and thyme to the pot and let simmer for 20 minutes, or until potatoes are tender and beef is cooked through."

2- Quick Beef and Barley Soup:  

Ingredients:
- 8 ounces sirloin steak, trimmed and cut into bite-size pieces

• - 1/2 teaspoon freshly ground pepper, divided
• - 4 teaspoons extra-virgin olive oil, divided
• - 1 medium onion, chopped
• - 1 large stalk celery, sliced
• - 1 large carrot, sliced
• - 2 tablespoons tomato paste
• - 1 tablespoon chopped fresh thyme
• - 3/4 cup quick-cooking barley
• - 4 cups reduced-sodium beef broth
• - 1 cup water
• - 1/4 teaspoon salt
• - 1-2 teaspoons red-wine vinegar

Method:
1. "Sprinkle steak with 1/4 teaspoon pepper. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add the steak and cook, stirring often, until browned on all sides, about 2 minutes. Transfer to a bowl.
2. Add the remaining 2 teaspoons oil, onion and celery to the pot and cook, stirring, until beginning to soften, about 2 minutes. Add carrot and cook, stirring, for 2 minutes more. Add tomato paste and thyme and cook, stirring, until the vegetables are coated with the tomato paste and are beginning to brown, 1 to 2 minutes.
3. Add barley, broth, water, salt and the remaining 1/4 teaspoon pepper; bring to a simmer. Reduce heat to maintain a simmer; cook until the barley is tender, about 15 minutes. Return the beef and any accumulated juice to the pot and heat through, 1 to 2 minutes. Remove from the heat; stir in vinegar to taste."

3- Curried Squash and Chicken Soup: 

Ingredients:
- 1 10-ounce package frozen pureed winter squash

• - 1/2 cup lite coconut milk, (see Tips for Two)
• - 1/2 cup water
• - 8 ounces boneless, skinless chicken breast, thinly sliced
• - 1 6-ounce bag baby spinach
• - 2 teaspoons lime juice
• - 2 teaspoons brown sugar
• - 1/2-1 teaspoon Thai red curry paste, (see Note)
• - 1/4 teaspoon salt

Method:
1. "Heat squash, coconut milk and water in a medium saucepan over medium-high heat. 
2. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. 
3. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. 
4. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer."

4- Crab Bisque with Avocado, Tomatoe & Corn Relish:    

Ingredients:
Relish:
- 1 small avocado, finely diced

• - 1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
• - 1 medium tomato, seeded and finely diced
• - 1 tablespoon lime juice
• - 1/4 teaspoon salt
• - Freshly ground pepper to taste
• Bisque
• - 1 tablespoon extra-virgin olive oil

• - 1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
• - 1 cup chopped onion
• - 1 cup diced yellow bell pepper
• - 1 1/2 cups diced peeled russet potato
• - 3/4 teaspoon sweet or hot smoked paprika (see Notes), plus more for garnish
• - 1 cup dry sherry (see Notes)
• - 2 cups seafood stock or broth or reduced-sodium chicken broth
• - 2 cups low-fat milk
• - 12 ounces crabmeat (see Tips), drained if necessary
• - 1/2 teaspoon salt

Method:
1. To prepare relish: Combine avocado, corn, tomato, lime juice, salt and pepper in a small bowl; toss to coat. Let stand at room temperature while you prepare the bisque.
2. To prepare bisque: Heat oil in a large saucepan over medium heat. Add corn, onion and bell pepper and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add potato and paprika and cook, stirring often, for 2 minutes. Add sherry and cook, scraping up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add stock (or broth) and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are very tender, about 15 minutes.
3. Working in two batches, puree the vegetable mixture in a blender or food processor. (Use caution when pureeing hot liquids.) Return the puree to the saucepan; stir in milk, crab and salt. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Serve each portion of bisque with about 1/4 cup relish; sprinkle with additional paprika, if desired.


Sources:
1- Beanut Butter Fingers: http://www.pbfingers.com/2010/11/02/easy-beef-stew/
2- Eating Well: http://www.eatingwell.com/recipes/quick_beef_barley_soup.html
3- Eating Well: http://www.eatingwell.com/recipes_menus/recipe_slideshows/hearty_soup_and_stew_recipes?slide=9#leaderboardad
4- Eating Well: http://www.eatingwell.com/recipes/crab_bisque_with_corn_avocado_relish.html