Beef, Carrot & Barley Stew
This is the perfect stew for a rainy autumn day. Serve it over parslied yolkless noodles for a really hearty meal.
  • 2 cups canned beef broth diluted with 1-1/2 cups water
  • 1/3 cup pearled barley
  • 2 garlic cloves, minced
  • 1 bay leaf
  • 1/2 teaspoon thyme
  • 1/4 teaspoon pepper
  • 3 cups sliced carrots
  • 2 celery stalks with leaves, sliced
  • 1 medium onion, diced
  • 2 teaspoons olive oil
  • 3/4 pound lean beef top round, cut into 1/2-inch cubes
  • 2 cups diced tomatoes
  • 1/4 cup chopped parsley, preferably flat-leaf

1. In a large saucepan, combine diluted beef broth, barley, garlic, bay leaf, thyme, and pepper. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 20 minutes.

2. Add carrots, celery, and onion. Increase heat to medium and bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, until barley and vegetables are tender, 8 to 10 minutes.

3. Meanwhile, in a large nonstick skillet, heat oil over high heat. Add beef and saute until browned and medium-rare, three to four minutes.

4. Add beef to stew, increase heat to medium and bring to a boil, then simmer, uncovered, for five minutes to blend flavors.

5. Remove from heat and stir in tomatoes and parsley. Serve hot.

Nutritional Information
Per serving: 276 calories, 6.4g total fat, 1.4g saturated fat, 2.8g monounsaturated fat, 0.6g polyunsaturated fat, 7.6g dietary fiber, 25g protein, 31g carbohydrate, 48mg cholesterol, 516mg sodium.
Good source of: beta-carotene, fiber, potassium, vitamin B12, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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