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Slow-Cooker Beef and Mushroom Stew

The episode of This Is Us where Jack dies because of a fire caused by a slow cooker has not scared me off this handy appliance, especially because I use it to make Slow-Cooker Beef and Mushroom Stew, one of 60 recipes included in Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.

I love knowing this stew is ready to eat for dinner on a chilly evening, and for lunch the next day.

Whole grain cornbread is delicious with the stew. 

You don’t need to give up meat to eat a plant-based diet, and this recipe proves it, as one portion supplies a full serving of vegetables, along with protein, iron, and about 25% of your daily requirement for choline, a nutrient every cell in your body requires, and is especially necessary for developing brains during pregnancy and early life.

This burger recipe is a beef and mushroom blend

The stew is rich in mushrooms, which take the place of some of the beef. Mushrooms are the only product in the fruit and vegetable section with vitamin D, and they have many other beneficial properties, too.

Mushrooms provide umami, a taste sensation that brings a savory flavor to dishes.

Vary this recipe with a mixture of mushrooms, such as white button and shiitake, if you like.

Slow Cooker Beef and Mushroom Stew

Makes 6 servings.

1 medium onion, chopped

2 cups baby carrots

16 ounces sliced baby bella mushrooms

1 can (15-ounce) no-salt-added diced tomatoes, undrained

11/2 cups reduced-sodium beef broth

1/2 cup all-purpose flour

1 teaspoon salt

1 teaspoon dried marjoram

1 pound stew meat, such as chuck, cut into 1/2-inch pieces

1 cup fresh or frozen peas

Freshly ground black pepper to taste (optional)

Place all the ingredients except the beef, peas, and pepper in a slow cooker. Combine well. Add the beef. Cover and cook on the low setting for 8 hours, or on high for 4 hours. Just before serving, add the peas and season with pepper, if desired. Stir well. Cover and cook for 5 more minutes.

Per serving: 

Calories: 238

Protein: 27 grams

Total fat: 5 grams

Saturated fat: 2 grams

Cholesterol: 54 milligrams

Sodium: 470 milligrams

Carbohydrate: 22 grams

Dietary fiber: 4 grams

Calcium: 39 milligrams

Iron: 3 milligrams

Choline: 111 milligrams

Beef and Mushroom Burgers

 

Beef and mushroom burger topped with tomato on plate with salad.

Juicy, delicious beef and mushroom burgers use less meat and more vegetables.

 

You’ve probably seen the news about a possible shortage of meat on supermarket shelves, but even if you can’t buy all the beef you’d like, you can still enjoy juicy, delicious burgers.  Beef and mushroom burgers are better for you and are a great way to stretch the meat you have on hand.

Why mushrooms are good for you, your food budget, and the planet 

Mushrooms are tan or white, and are often disregarded for their lack of deep color, which is taken to mean that they’re not worth much nutritionally. Wrong!

Mushrooms supply B vitamins, selenium and other protective compounds, and when producers expose them to ultraviolet rays, mushrooms are an excellent source of vitamin D. In fact, mushrooms are the only source of vitamin D found in the produce aisle.

Here are some facts you probably didn’t know about mushrooms’ sustainability: it’s possible to grow up to one million pounds of mushrooms on a single acre of land, and producing a pound of mushrooms requires less than two gallons of water. That’s good news for the environment.

Mushrooms are better for you than you may think! 

How to use less meat and not miss it 

Mushrooms have a meaty texture and a savory taste called umami which pairs well with meat.   I also use mushrooms to replace meat in marinara sauce and pizza, too.

Beef and Mushroom Stew forgoes some meat for mushrooms.

Substituting mushrooms for some meat, no matter what type, increases vegetable intake, which is always a good idea. It addition, combining mushrooms and meat naturally decreases the calories, fat, saturated fat, and cholesterol in a typical beef burger.

Mushrooms provide a savory taste and meaty texture.

How to make meat go further using mushrooms

In my beef and mushroom burger recipe, each burger uses just two ounces of lean beef.  I serve the burgers on whole wheat hamburger buns, along with a large green salad topped with olive oil and pepitas (pumpkin seeds) for extra crunch and nutrition.  I like to garnish my burger with a horseradish/mayonnaise mixture, sliced tomato, and lettuce.

Processing cooked mushrooms makes for a consistency that’s closer to ground beef. 

 

Beef and Mushroom Burgers

Delicious, juicy beef burgers that use less meat and more vegetables.
Prep Time20 mins
Cook Time10 mins
Course: Main Course
Cuisine: American
Keyword: beefburgers, healthierburgers, mushrooms, umami
Servings: 4
Author: ewardrd

Ingredients

  • 12 ounces baby bella mushrooms or white button mushrooms
  • 2 teaspoons olive oil
  • 8 ounces 93% lean ground beef
  • fresh ground black pepper, to taste
  • 2 large eggs
  • 1/2 cup seaonsed breadcrumbs
  • 2 teaspoons dried basil
  • 2 tablespoons Worcestershire sauce
  • 4 2-ounce whole wheat buns, toasted or grilled, if desired

Instructions

  • Chop mushrooms into 1/4-inch pieces.
  • Add oil to medium skillet over medium-high heat. Add mushrooms and cook until tender, about 5 minutes. Remove from pan, place in medium mixing bowl, and allow to cool for 5 minutes.
  • Place mushrooms in a food processor or blender and pulse until they take on a paste-like consistency, about 10-15 seconds.
  • Add the mushrooms back to the mixing bowl and add beef, black pepper, eggs, breadcrumbs, basil, and Worcestershire sauce. Combine thoroughly.  Form mixture into 4 patties of equal size.
  • Preheat grill or grill pan to medium-high heat.
  • Cook burgers for 5 to 7 minutes on each side or until they reach an internal temperature of 160˚F.
  • To serve, place patties on buns with desired toppings

Notes

Per serving (burger and bun): 
360 calories; 11 grams fat (3 grams saturated fat); 141 milligrams cholesterol; 771 milligrams sodium; 40 grams carbohydrate; 5 grams fiber; 27 grams protein

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