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Beef and Barley Stew

Heart Healthy Beef and Barley Stew Recipe

               
Beef and Barley Stew
This hearty stew is packed with lean beef, mushrooms and pearl barley and makes a perfect dinner on a chilly winter night. Make this healthy main dish up to 2 days ahead so it can be ready to reheat for a winning weeknight dinner.
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Ingredients
Recipe yields 8 servings
1/4 cup flour
1/8 tsp black pepper
1/8 tsp paprika
1 1/2 lbs lean stew beef, cut into 1-inch pieces
1 Tbsp olive oil
8 oz sliced mushrooms
1 cup sliced celery
1 1/2 cups chopped onion
2 cans (14 oz each) low-sodium beef broth
1 small bay leaf
1/3 cup pearl barley
2 cups sliced carrots
2 cups diced turnips
1 large baking potato, peeled and cubed
1 cup frozen green peas, thawed
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Directions
Step 1

In a bowl, combine flour, pepper and paprika. Toss beef in flour mixture until coated evenly.

Step 2

In a large saucepan, heat oil over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes. Add mushrooms, celery and onion and sauté 2 minutes. Add broth, bay leaf, barley, carrots, turnips and potatoes, and stir to combine. Bring mixture to a boil. Reduce heat to medium-low, cover and simmer 1 hour, stirring occasionally.

Step 3

Remove cover and simmer, uncovered, until vegetables and beef are very tender, about 40 minutes. Discard bay leaf. Skim off fat. (Stew can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to a simmer before serving.)

Time: 120 minutes
Servings: 8
Calories: 297
Make this for: Healthy Kids
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 1/4 cups
Per serving:
calories:297
total fat:8g
sat fat:1g
cholesterol:49mg
sodium:153mg
total carb:27g
fibers:5g
proteins:30g

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About This Healthy Recipe

Do you love beef stew but want ways to make it healthier? Add some barley and veggies to the mix! You’ll be surprised by how healthy your beef stew can be when you follow this recipe. In addition to using lean beef, this heart-healthy stew includes barley, which not only contains loads of dietary fiber but is a potassium powerhouse. Additionally, this healthy stew is studded with an assortment of vegetables, from mushrooms, turnips and peas to carrots, onion and potatoes. This kid-friendly recipe is a great way to get kids to eat their veggies and makes for a family-friendly meal any night of the week. This recipe is also a great make-ahead meal so you can prepare it when you have time and then reheat when you need to get dinner on the table quickly. At less than 300 calories per serving, it’s easy to fit this low-fat and low-sodium dinner into your healthy eating plan while being fully satisfied.

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Heart Healthy Beef and Barley Stew Recipe
Ingredients
Recipe yields 8 servings
1/4 cup flour
1/8 tsp black pepper
1/8 tsp paprika
1 1/2 lbs lean stew beef, cut into 1-inch pieces
1 Tbsp olive oil
8 oz sliced mushrooms
1 cup sliced celery
1 1/2 cups chopped onion
2 cans (14 oz each) low-sodium beef broth
1 small bay leaf
1/3 cup pearl barley
2 cups sliced carrots
2 cups diced turnips
1 large baking potato, peeled and cubed
1 cup frozen green peas, thawed
Directions
Step 1

In a bowl, combine flour, pepper and paprika. Toss beef in flour mixture until coated evenly.

Step 2

In a large saucepan, heat oil over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes. Add mushrooms, celery and onion and sauté 2 minutes. Add broth, bay leaf, barley, carrots, turnips and potatoes, and stir to combine. Bring mixture to a boil. Reduce heat to medium-low, cover and simmer 1 hour, stirring occasionally.

Step 3

Remove cover and simmer, uncovered, until vegetables and beef are very tender, about 40 minutes. Discard bay leaf. Skim off fat. (Stew can be prepared up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Bring to a simmer before serving.)

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