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Nutrition Facts
Nutrition facts per serving:
- Calories 349
- Protein(gm)33
- Carbohydrate(gm)35
- Fat, total(gm)9
- Cholesterol(mg)55
- Saturated fat(gm)3
- Monosaturated fat(gm)3
- Polyunsaturated fat(gm)1
- Dietary Fiber, total(gm)6
- Sugar, total(gm)6
- Vitamin A(IU)7677
- Vitamin 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(DV %)50
- Iron(DV %)4
Beef and Barley Stew
Cook: 1 hr 15 mins
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
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.
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Tip:
*If desired,
omit the potatoes and increase sweet potatoes to 4 cups.
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