Tag Archives: #easydinnerrecipe

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

Whole Wheat Broccoli Cheese Hand Pies

Broccoli cheese calzone is a regular on the dinner menu in my house because it’s easy to make, takes just three ingredients, and everyone likes it. Check, check and check! In fact, I make the large calzone so often that I thought it was high time to shake it up. The result: Whole Wheat Broccoli Cheese Hand Pies. More fun, and even better for you.  They’re perfect for a Meatless Monday meal, and are fun the next day for lunch, too!

DSC_0686

The recipe is really not a recipe at all.

All you need is 10 cups chopped, cooked 1-inch broccoli florets, 1 pound of whole wheat pizza dough, 16 ounces of sharp cheddar cheese (you can use pre-shredded cheese, block cheese cut into thin slices, or a mixture), and 3 teaspoons olive oil, which is optional.

That’s it!

Heat the oven to 400˚F. Line a large baking sheet with parchment paper.

On a lightly floured surface, roll the dough out to 1/4-inch thickness. Cut into 8, 7-inch circles.  I use an inverted bowl to do this. You may need to gather up the dough and roll it out again to make eight circles.

Place half the cheese on the rounds to within a half inch of the edge of the dough. The cheese forms a barrier between the dough and the broccoli to keep the hand pie from getting soggy.

Don’t worry about the cheese. Use whatever type you have on hand.

Top with the remaining cheese.

Fold the dough in half over the broccoli and cheese filling, and seal the edges with the tines of a fork. They’re messy, so no need to be super neat about the filling!

fullsizeoutput_1cb7

Get your kids involved in assembling the hand pies. 

Gently place the hand pies on to the baking sheet. Brush with olive oil for a more golden glow, if desired.

Whole Wheat Broccoli Cheese Hand Pies are cute, a bit messy, and delicious!

Cook for 15 to 20 minutes or until golden brown. Pair the hand pies with fruit and milk for an easy lunch for kids and adults!

%d bloggers like this: