Beef and Barley Stew Recipe

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Ingredients:

Serving

2 lbs extra lean stewing beef , trimmed of excess fat , cut into 1-inch pieces
pepper
1/3 cup all-purpose flour
nonstick cooking spray
1 medium onion, chopped
1 tsp minced garlic
1 cup sliced carrot
2 tbsp snipped fresh parsley
1/2 tsp dried thyme, crushed
5 cups reduced-sodium fat-free 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 tomato ( plum)
8 oz sliced mushrooms
1/2 cup medium barley
1 cup frozen peas

Directions:

Season meat to taste with pepper and toss with flour. Spray a 6 quart Dutch over with nonstick cooking spray and cook meat over medium heat until browned, about 5 minutes.
Add onion and garlic, and saute for 2-3 more minutes. Add carrots, parsley, and thyme and saute for another 3-5 minutes. Add broth and water and bring to a boil, scraping bottom of the pan.
Reduce heat, cover, and simmer for 30 minutes. Add potatoes, sweet potatoes, tomatoes, mushrooms, and barley. Return to boiling, lower the heat and continue to cook, covered, over low heat for 45-50 minutes or until the meat and vegetables are tender and barley is cooked. Add peas, stirring for one minute.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	288.54 Kcal (1208 kJ)
Calories from fat	64.96 Kcal
		% Daily Value*
Total Fat	7.22g	11%
Cholesterol	71.44mg	24%
Sodium	329.57mg	14%
Potassium	890.98mg	19%
Total Carbs	27.17g	9%
Sugars	5.99g	24%
Dietary Fiber	4.27g	17%
Protein	30.5g	61%
Vitamin C	10.8mg	18%
Vitamin A	0.8mg	28%
Iron	3.7mg	21%
Calcium	86mg	9%

Amount Per 100 g
Calories	63.08 Kcal (264 kJ)
Calories from fat	14.2 Kcal
		% Daily Value*
Total Fat	1.58g	11%
Cholesterol	15.62mg	24%
Sodium	72.05mg	14%
Potassium	194.79mg	19%
Total Carbs	5.94g	9%
Sugars	1.31g	24%
Dietary Fiber	0.93g	17%
Protein	6.67g	61%
Vitamin C	2.4mg	18%
Vitamin A	0.2mg	28%
Iron	0.8mg	21%
Calcium	18.8mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.6

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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