Lunch: Tailgaters' Favorite Stew

Recipe by Judith Finlayson I can't imagine anything more appealing on a blustery day than a big serving of this ambrosial stew. It's great for potlucks and outdoor get-togethers because it's easily transportable and there is nothing to add.

This recipe includes superfoods such as:

Barley

Health benefits of Tailgaters' Favorite 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

6 slices bacon (about 4 oz/125 g)
1/4 cup all-purpose flour
1 tsp salt
1/2 tsp cracked black peppercorns
2 lbs stewing beef, trimmed, cut into 1-inch (2.5 cm) cubes and patted dry
2 onions, finely chopped
2 stalks celery, diced
2 carrots, peeled and diced
4 cloves garlic, minced
2 bay leaves
1/2 tsp freshly grated nutmeg
Grated zest and juice of 1 orange
1 1/2 cups barley (see tips) rinsed and drained
1 can (5 1/2 oz/156 mL) tomato paste
1 cup dry red wine
2 cups beef broth
1 cup water
1/4 tsp cayenne pepper
Medium to large (3 1/2 to 5 quart) slow cooker

Instructions

In a skillet, cook bacon over medium-high heat until crisp. Drain on a paper towel and crumble. Cover and refrigerate until ready to use. Drain off all but 2 tbsp (30 mL) fat from pan, reserving remainder.
On a plate, combine flour, salt and peppercorns. Dredge beef in mixture until coated, discarding any excess. Add beef to pan, in batches, and cook, stirring, until lightly browned, about 4 minutes per batch, adding more bacon drippings between batches if necessary. Using a slotted spoon, transfer to slow cooker stoneware as completed.
Reduce heat to medium. Add onions, celery and carrots to pan and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, bay leaves, nutmeg and orange zest and cook, stirring, for 1 minute. Add barley and tomato paste and stir well. Add wine, bring to a boil and boil for 2 minutes. DO AHEAD: Complete Step 3, heating 1 tbsp (15 mL) oil in pan before softening the vegetables. Cover and refrigerate for up to 2 days. When you're ready to cook, complete the recipe.
Transfer to stoneware. Add broth and water and stir well. Cover and cook on Low for 8 hours or on High for 4 hours, until beef is tender. Discard bay leaves. Stir in reserved bacon, orange juice and cayenne. Cover and cook for 10 minutes to meld flavors.