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Beef and Barley Stew

Makes: 8 servings
Serving size: 1 3/4cups
Prep 35 mins Cook 1 hr 15 mins
Beef and Barley Stew
Ingredients
  • 2  pounds  extra lean beef stew meat, trimmed of excess fat, cut into 1-inch pieces
  •  Pepper to taste
  • 1/3  cup  all-purpose flour
  •  Nonstick cooking spray
  • 1  medium onion, chopped
  • 1  teaspoon  minced garlic
  • 1  cup  sliced carrots
  • 2  tablespoons  snipped fresh parsley
  • 1/2  teaspoon  dried thyme, crushed
  • 5  cups  fat-free, reduced-sodium chicken broth
  • 1  cup  water
  • 2  cups  potatoes, peeled and cut into 1-inch chunks*
  • 2  cups  sweet potatoes, peeled and cut into 1-inch chunks*
  • 1  cup  coarsely chopped roma tomatoes
  • 8  ounces  sliced mushrooms
  • 1/2  cup  medium barley
  • 1  cup  frozen peas
Directions

1. 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.

2. 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.

3. 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*If desired,
  • omit the potatoes and increase sweet potatoes to 4 cups.
Nutrition Facts (Beef and Barley Stew)
  • Servings Per Recipe 8,
  • cal. (kcal) 349,
  • Fat, total (g) 9,
  • chol. (mg) 55,
  • sat. fat (g) 3,
  • carb. (g) 35,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 6,
  • sugar (g) 6,
  • pro. (g) 33,
  • vit. A (IU) 7677,
  • vit. C (mg) 14,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 9,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 52,
  • Cobalamin (Vit. B12) (g) 4,
  • sodium (mg) 482,
  • Potassium (mg) 1078,
  • calcium (mg) 50,
  • iron (mg) 4,
  • Percent Daily Values are based on a 2,000 calorie diet

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