Beefy Mushroom And Barley Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Dutch | Barley, Beef, Stew | 6 | Servings |
INGREDIENTS
| 1/2 | lb | Beef stew meat, 1/2-inch |
| cubes | ||
| 1/2 | t | Salt |
| 1/4 | t | Black pepper |
| 2 | T | All-purpose flour |
| 1 | T | Olive oil |
| 2 | T | Worcestershire sauce |
| 2 | T | 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 | t | 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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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 301
Calories From Fat: 30
Total Fat: 3.5g
Cholesterol: 0mg
Sodium: 553.2mg
Potassium: 1003.5mg
Carbohydrates: 63.5g
Fiber: 13.4g
Sugar: 20g
Protein: 10.3g