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.

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  • 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
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.


  • *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, Monounsaturated 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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