Beef and Barley Stew
Add whole grain barley to your beef stew to up the fiber and protein and keep you satisfied for longer. One half cup of dry pearl barley contains 352 calories, 1 gram of fat, 78 grams of carbohydrates, 10 grams of protein, and 15.5 grams of fiber, and it's also an excellent source of niacin and selenium and a good source of thiamin, vitamin B6, and iron.
- 2 tablespoons cottonseed oil (or canola)
- 1 1/2 pounds beef stew meat, cubed
- 2 tablespoons cornstarch
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup mushrooms, roughly chopped
- 2 garlic cloves, minced
- 1 tablespoon rosemary, freshly chopped
- 1 bay leaf
- 32 ounces beef broth
- 1 cup pearl barley
- 9 ounces frozen peas, defrosted
- Place beef cubes in a bowl. Season with salt and pepper. Sprinkle cornstarch over the meat and toss to coat.
- Heat oil in a large pot, over high heat. Add meat to pot and brown on all sides (about 5-7 minutes total). Remove meat and set aside.
- Return pot to burner and reduce to medium/high. Add onions, mushrooms, garlic and cook just until starting to soften, about 4 minutes. Add rosemary and bay leaf.
- Pour in broth, cover and simmer (on low heat) 1 hour. After 1 hour, stir in barley, recover and continue to simmer another 45 minutes. Stir in defrosted peas and cook uncovered 10 minutes.
- Serve hot.
- Recipe provided by Christine Hadden of Foody Schmoody I'm JUST Cooking.
Per serving: 282 kcal cal., 8 g fat (3 g sat. fat), 682 mg sodium, 6 g fiber, 5 g sugar, 25 g pro.. Percent Daily Values are based on a 2,000 calorie diet