Cooking Light March 2009
Cooking spray
2 cups chopped onion
1 pound chuck steak, trimmed and cut into 1/2-inch cubes
1 1/2 cups chopped peeled carrot (about 4)
1 cup chopped celery
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free, less-sodium beef broth
2 cups water
1/2 cup no-salt-added tomato puree
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 bay leaves
Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until the barley is done and vegetables are tender. Discard bay leaves.
*I used 7 cups beef broth, no water.
Serves: 6 - 1 3/4 cups
Nutritional Information:
Cals 275
Fat 5g
Sat Fat 1.6g
Protein 21.8g
Carbs 36g
Fiber 8g
Chol 43mg
Iron 3.1mg
Sodium 649mg
Calcium 57mg
