Beef and Barley Stew
Recipe from
Heart-Healthy Living
This healthy beef stew is brimming with colorful, nutritious vegetables and makes a cozy, comforting dish. It's served over couscous to make it a complete meal.
Servings:
8 servings
Prep Time:
35 mins
Total Time:
1 hr 50 mins
Ingredients
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2 poundsextra lean beef stew meat, trimmed of excess fat, cut into 1-inch piecessee savings
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Pepper to tastesee savings
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1/3 cupall-purpose floursee savings
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Nonstick cooking spraysee savings
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1 mediumonion, choppedsee savings
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1 teaspoonminced garlicsee savings
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1 cupsliced carrotssee savings
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2 tablespoonssnipped fresh parsleysee savings
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1/2 teaspoondried thyme, crushedsee savings
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5 cupsfat-free, reduced-sodium chicken brothsee savings
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1 cupwatersee savings
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2 cupspotatoes, peeled and cut into 1-inch chunks*see savings
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2 cupssweet potatoes, peeled and cut into 1-inch chunks*see savings
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1 cupcoarsely chopped roma tomatoessee savings
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8 ouncessliced mushroomssee savings
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1/2 cupmedium barleysee savings
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1 cupfrozen peassee savings
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.
Nutrition information
Per serving: Calories 349, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 55 mg, Sodium 482 mg, Carbohydrate 35 g, Total Sugar 6 g, Fiber 6 g, Protein 33 g. Daily Values: Vitamin A 0%, Vitamin C 23%, Calcium 5%, Iron 22%.
Percent Daily Values are based on a 2,000 calorie diet
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