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| INGREDIENTS |
| 12 oz. |
beef or lamb stew meat, cut into 1-inch cubes |
| 1 tbsp. |
cooking oil |
| 4 cans |
(14 oz.) fat-free, no salt beef broth |
| 1 cup |
chopped onion (1 large) |
| ½ cup |
chopped celery (1 stalk) |
| 1 tsp. |
dried oregano or basil, crushed |
| ¼ tsp. |
black pepper |
| 2 |
cloves garlic, minced |
| 1 |
bay leaf |
| 1 cup |
frozen mixed vegetables |
| 1 can |
(14½ oz.) diced tomatoes, undrained |
| 1 cup |
½-inch slices peeled parsnip, or ½-inch cubes peeled potato |
| ⅔ cup |
quick-cooking barley |
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| RECIPE |
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In a Dutch oven brown cubed meat in hot oil.
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Stir in broth, onion, celery, oregano, pepper, garlic, and bay leaf.
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Bring to a boil; reduce heat and simmer, covered, for 1½ hours for beef (45 minutes for lamb).
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Stir in frozen vegetables, undrained tomatoes, parsnip, and barley.
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Return to a boil; reduce heat and simmer, covered for about 15 minutes more or until meat is tender and flavors have blended.
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Discard bay leaf.
Can be made in slow cooker as well.
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Substitute regular barley for quick-cooking barley.
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In a large skillet brown cubed meat in hot oil.
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Drain off all fat.
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In a 5 or 6-quart slow cooker combine meat and remaining ingredients.
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Cover and cook on low-heat setting for 8-10 hours or on high-heat setting for 4-5 hours.
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| SERVING SUGGESTION |
SERVING SIZE:
1½ cups
NUMBER OF SERVINGS:
8
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| NUTRITION FACTS |
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| Calories |
200 |
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| Total Fat |
6 g |
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| Sodium |
160 mg |
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| Total Carbohydrates |
21 g |
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| Fiber |
5 g |
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| Protein |
13 g |
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