Yield: 6 Servings
| Measure | Ingredient |
|---|---|
| ½ pounds | Beef stew meat; 1/2-inch cubes |
| ½ teaspoon | Salt |
| ¼ teaspoon | Black pepper |
| 2 tablespoons | All-purpose flour |
| 1 tablespoon | Olive oil |
| 2 tablespoons | Worcestershire sauce |
| 2 tablespoons | Water |
| 1 cup | Thinly diced carrot |
| 1 cup | Chopped shallots |
| 1 \N | Clove garlic; minced |
| 8 ounces | Mushrooms; quartered |
| 1 cup | No-salt-added beef broth |
| 1 teaspoon | Dried rosemary; crushed |
| 14½ ounce | Diced tomatoes; canned; with liquid |
| 1 \N | Bay leaf |
| 2½ cup | Water |
| 1 cup | Uncooked pearl barley |
| 14 ounces | Artichoke hearts; quartered; drained |
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 2½ 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@..." <Danis@...> on Sep 20, 1998, converted by MM_Buster v2.0l.