| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
Dutch |
Beef, Stew, Barley |
6 |
Servings |
INGREDIENTS
| 1/2 |
lb |
Beef stew meat; 1/2-inch cubes |
| 1/2 |
ts |
Salt |
| 1/4 |
ts |
Black pepper |
| 2 |
tb |
All-purpose flour |
| 1 |
tb |
Olive oil |
| 2 |
tb |
Worcestershire sauce |
| 2 |
tb |
Water |
| 1 |
c |
Thinly diced carrot |
| 1 |
c |
Chopped shallots |
| 1 |
|
Clove garlic; minced |
| 8 |
oz |
Mushrooms; quartered |
| 1 |
c |
No-salt-added beef broth |
| 1 |
ts |
Dried rosemary; crushed |
| 14 1/2 |
oz |
Diced tomatoes; canned; with liquid |
| 1 |
|
Bay leaf |
| 2 1/2 |
c |
Water |
| 1 |
c |
Uncooked pearl barley |
| 14 |
oz |
Artichoke hearts; quartered; drained |
INSTRUCTIONS
Sprinkle beef with salt and pepper; dredge in flour. Heat oil in a large
dutch oven over medium high heat. Add beef; cook 4 minutes, browning meat
on all sides. Remove from pot.
Reduce heat under pot to medium; stir in worcestershire sauce and 2
tablespoons water. Cook 1 minute, scraping pot to loosen browned bits. Add
carrot, shallots, garlic, and mushrooms; saute 3 minutes.
Return beef to pot; stir in broth, rosemary, tomatoes, and bay leaf. Bring
to a boil, then cover, reduce heat, and simmer 30 minutes or until beef is
tender. Discard bay leaf.
Add 2 1/2 cups water, barley, and artichokes. Bring to a boil, then cover,
reduce heat, and simmer 30 minutes or until barley is tender. Serves 6.
[PER SERVING Calories 277 (16% from fat), Fat 5 g (1 g saturated), Protein
{6 g, Carbohydrate 45 g, Fiber 7 g, Cholesterol 22 mg, Iron 4 mg, Sodium
465 mg, Calcium 73 mg]
Notes: Serves 4. Time: 20 min Prep; 1 hr 30 mins cook. *Recipe from
"HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health,
October 1998.
Recipe by: Health (Oct 1998)
Posted to EAT-LF Digest by "danis@w-link.net" <Danis@w-link.net> on Sep 20,
1998, converted by MM_Buster v2.0l.
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