We’ve piled all the fixings of a hearty beef and barley stew into personal ramekins and slathered each in pillowy dough in this Clean Eating recipe. If you’re strapped for time, top your ramekins with store-bought whole-wheat biscuits and bake until golden. These pies pack in 70% of your daily fiber!
1/2 lb boneless sirloin steak, trimmed and cut into ½-inch-thick pieces
4 cloves garlic, minced
1 cup whole-wheat flour
1½ tsp baking powder
1/2 tsp sea salt
1/2 cup whole milk
1/2 lb sweet potato, peeled and cut into ½-inch cubes
1 lb broccoli, tough stems removed
1 carrot, peeled and chopped
2 tbsp dried Italian seasoning
In a large stockpot, bring broth and 1 cup water to a boil. Stir in barley and reduce heat to low. Cover and simmer, stirring occasionally, for 35 minutes. (NOTE: If pot becomes dry, add more water in 1/2-cup increments.)
Meanwhile, in a large skillet, heat oil on medium. Add onion and sauté, stirring occasionally, for 5 minutes, until beginning to turn translucent. Add steak and garlic and sauté, stirring often, for 4 minutes, until steak is cooked through. Transfer to a large bowl.
In a separate large bowl, whisk flour, baking powder and salt. Make a well in center and add egg and milk to well. Stir until just combined; set aside.
Preheat oven to 400˚F. Once barley has cooked for 35 minutes, increase heat to bring to a boil; if needed, add 1/2 cup water. Stir in potato and simmer for 5 minutes. Stir in broccoli and carrot and simmer for 5 more minutes. Arrange a fine mesh sieve over a medium bowl. Strain barley mixture through sieve, reserving cooking liquid in bowl.
Add drained barley mixture to beef mix- ture and stir in Italian seasoning. In a liquid measuring cup, add barley cooking liquid and enough additional water to total 1½ cups liquid. Stir into beef-barley mixture. Spoon mixture into 4 16-oz oven-safe ramekins. Top each with a quarter of dough, gently spreading over tops to cover. Bake until tops begin to brown, about 20 minutes.
The mild flavors of tender pork pair perfectly with sweet apples. For a new take on this classic American fusion of flavor, we’ve steamed hardy apples, then mashed and simmered them slowly to create a home-style applesauce. Thanks to the mushrooms in this dish, each serving contains 71% of your daily need for manganese, an important trace mineral that helps maintain bone health and blood sugar levels in the body.
A mix of root vegetables, pinto beans and a mashed cauliflower-potato topping give this classic casserole a fresh makeover. This pie is a great make-ahead meal – simply freeze in individual containers to pull out for later use.
A marriage of savory and sweet is the hallmark of Moroccan cuisine, and we’ve brought the two taste sensations together with our bite-size meatballs, which boast a perfect blend of warm cumin and cinnamon and crisp mint and coriander. Tangy citrus-glazed carrots provide a sweet and simple side with this Clean Eating recipe.