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Beef and Barley Stew
- 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
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.
- omit the potatoes and increase sweet potatoes to 4 cups.
- 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 (µg) 52,
- Cobalamin (Vit. B12) (µg) 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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