Beef and Barley Stew

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.


Beef and Barley Stew

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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.
Tip
  • *If desired, omit the potatoes and increase sweet potatoes to 4 cups.
Nutrition information
Per Serving: 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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