Beef and Barley Stew with Roasted Winter Vegetables
teaspoon ground black pepper
pounds boneless beef chuck roast, trimmed of excess fat and cut into 1-inch pieces
cup olive oil
cup chopped onion (1 medium)
cloves garlic, minced
teaspoon dried thyme, crushed
14 1/2 ounce can beef broth
cup dry red wine
medium red or yellow potatoes and/or sweet potatoes, cut into 1-inch chunks
medium carrots and/or parsnips, peeled and cut into 1-inch chunks
cup regular barley
Beef broth (optional)
tablespoons snipped fresh parsley (optional)
- In a large bowl combine flour, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Add meat; toss to coat. In a Dutch oven heat 1 tablespoon of the olive oil over medium heat. Add half of the meat; cook until browned, stirring occasionally. Remove meat from Dutch oven; set aside. Repeat with another 1 tablespoon of the oil and the remaining meat.
- Add onion, garlic, and thyme to Dutch oven. Cook and stir for 3 minutes. Add the one can broth, stirring to scrape up any browned bits from bottom of the Dutch oven. Add the water and wine. Bring to boiling; reduce heat to low. Simmer, covered, for 1 hour.
- Meanwhile, preheat oven to 375 degrees F. In a shallow roasting pan combine potatoes and carrots and/or parsnips. Drizzle with the remaining 2 tablespoons olive oil; sprinkle with the remaining 1/4 teaspoon salt and the remaining 1/4 teaspoon pepper. Toss to coat. Roast, uncovered, for 35 to 45 minutes or until vegetables are tender and lightly browned, stirring once or twice.
- Stir barley into beef mixture. Cook about 35 minutes more or until barley is tender. Stir in roasted vegetables. (To serve today, omit Steps 5 and 6 and continue as directed in Step 7.)
- Cool stew slightly and transfer to an airtight container. Cover and chill for up to 3 days. (Or transfer to freezer containers. Cover and freeze for up to 2 months.)
- To serve, if frozen, thaw mixture in refrigerator for 1 to 2 days. Place thawed or chilled mixture in a Dutch oven and heat over medium heat until bubbly, stirring occasionally. Stir in additional beef broth, if necessary, to reach desired consistency.
- If desired, stir in fresh parsley.
Nutrition Facts(Beef and Barley Stew with Roasted Winter Vegetables)
- Per serving:
- 455 kcal cal.,
- 24 g fat
- (8 g sat. fat,
- 2 g polyunsaturated fat,
- 12 g monounsatured fat),
- 71 mg chol.,
- 436 mg sodium,
- 27 g carb.,
- 5 g fiber,
- 3 g sugar,
- 26 g pro.
- Percent Daily Values are based on a 2,000 calorie diet