Beefy mushroom and barley stew

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 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 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.

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