Beef and Barley Stew
pounds extra lean beef stew meat, trimmed of excess fat, cut into 1-inch pieces
Pepper to taste
Nonstick cooking spray
medium onion, chopped
teaspoon minced garlic
cup sliced carrots
tablespoons snipped fresh parsley
teaspoon dried thyme, crushed
cups fat-free, reduced-sodium chicken broth
cups potatoes, peeled and cut into 1-inch chunks*
cups sweet potatoes, peeled and cut into 1-inch chunks*
cup coarsely chopped roma tomatoes
ounces sliced mushrooms
cup medium barley
cup frozen peas
- Season meat to taste with pepper and thoroughly coat with flour. In a 6-quart nonstick Dutch oven coated with nonstick cooking spray, cook meat over medium heat until browned, about 5 minutes.
- Add onion and garlic, sauteing for several more minutes. Add carrots, parsley, and thyme; saute for 3 to 5 minutes. Add broth and water and bring to a boil, scraping bottom of the pan.
- Reduce heat, cover, and simmer for 45 minutes. Add potatoes, sweet potatoes, tomatoes, mushrooms, and barley. Return to boiling; reduce heat and continue cooking, covered, over low heat for 30 to 45 minutes or until the meat and vegetables are tender. Add peas, stirring for one minute.
From the Test Kitchen
omit the potatoes and increase sweet potatoes to 4 cups.
Nutrition Facts(Beef and Barley 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