Beef and barley stew
Cheryl's Beef and barley stew is a perfect healthy alternative to the usual stodgy winter warmer recipes.
Serves: 4
Recipe1 teaspoon olive oil8 ounces beef stew meat cut in 1 cm cubes1 large onion, thinly sliced1 tablespoon chopped garlic1/4 teaspoon ground black pepper1 pound brown mushrooms, sliced1 cup finely diced carrots6 cups fat-free beef broth1/2 cup barley or whole wheat couscous
Method1. Heat the oil in a heavy large saucepan over medium high heat
Add the beef cubes and brown, add the onions and cook for 3 minutes, add garlic and pepper and cook for one minute, do not brown the garlic
Add the mushrooms and cook until the mushrooms soften, add carrots and cook 2 minutes longer
Add the broth and bring to a boil, lower heat simmer for 10 minutes
Stir in the barley and simmer for 40 minutes or until the barley is soft
Nutritional value per serving260 calories, fat 4 g , cholesterol 35 mg sodium 400carb 35 mg fibre 7 g sugar 6 g protein 24 g
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