Beef, Barley, and Sweet Potato Stew
pounds extra-lean beef stew meat
teaspoon ground black pepper
Nonstick cooking spray
cup chopped onion (1 medium)
cloves garlic, minced
cup sliced carrots (2 medium)
tablespoons snipped fresh parsley
teaspoon dried thyme, crushed
cups reduced-sodium chicken broth
cups sliced fresh mushrooms (8 ounces)
medium potatoes, peeled and cut into 1-inch chunks (about 2 cups)*
small sweet potatoes, peeled and cut into 1-inch chunks (about 2 cups)*
cup coarsely chopped roma tomatoes (3 medium)
cup regular barley
cup frozen peas
Fresh thyme leaves (optional)
- Trim fat from meat. Cut meat into 1-inch pieces. In a resealable plastic bag combine flour and pepper. Add meat pieces, a few at a time; seal bag and shake to coat. Coat a 6-quart nonstick Dutch oven with cooking spray; heat Dutch oven over medium-high heat. Add meat, half at a time, and cook until brown. Remove meat from Dutch oven.
- In the same Dutch oven cook onion and garlic over medium heat for 2 minutes. Add carrots, parsley, and dried thyme; cook and stir for 3 minutes. Add broth and the water.
- Bring to boiling, stirring to scrape up any crusty browned bits from bottom of pan. Reduce heat. Simmer, covered, for 45 minutes. Stir in mushrooms, potatoes, sweet potatoes, tomatoes, and barley. Return to boiling; reduce heat. Simmer, covered, for 30 to 45 minutes or until meat and vegetables are tender. Stir in peas; cook for 1 minute more. If desired, garnish with fresh thyme.
From the Test Kitchen
If desired, omit the potatoes and increase sweet potatoes to 4 cups.
Nutrition Facts(Beef, Barley, and Sweet Potato Stew)
- Per serving:
- 349 kcal cal.,
- 9 g fat
- (3 g sat. fat,
- 1 g polyunsaturated fat,
- 3 g monounsatured fat),
- 55 mg chol.,
- 482 mg sodium,
- 35 g carb.,
- 6 g fiber,
- 6 g sugar,
- 33 g pro.
- Percent Daily Values are based on a 2,000 calorie diet