Beef and Barley Stew
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Go Back2 pounds extra lean beef stew meat, trimmed of excess fat, cut into 1-inch pieces
Pepper to taste
1/3 cup all-purpose flour
Nonstick cooking spray
1 medium onion, chopped
1 teaspoon minced garlic
1 cup sliced carrots
2 tablespoons snipped fresh parsley
1/2 teaspoon dried thyme, crushed
5 cups fat-free, reduced-sodium chicken broth
1 cup water
2 cups potatoes, peeled and cut into 1-inch chunks*
2 cups sweet potatoes, peeled and cut into 1-inch chunks*
1 cup coarsely chopped roma tomatoes
8 ounces sliced mushrooms
1/2 cup medium barley
1 cup frozen peas
Calories 349, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 55 mg, Sodium 482 mg, Carbohydrate 35 g, Total Sugar 6 g, Fiber 6 g, Protein 33 g. Daily Values: Vitamin A 0%, Vitamin C 23%, Calcium 5%, Iron 22%. Percent Daily Values are based on a 2,000 calorie diet
