s JILL'S BEEF BARLEY STEW ****
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s JILL'S BEEF BARLEY STEW ****
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Ingredients
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Instructions Instructions: *** 12-31-08 excellent, added 1 can of beef broth and a cup of water as there did not seem to be enuf liquid for the barley and lentils which i added to the stew dry *** Submitted by auntiejill Makes 10 servings A thick, hearty stew for those cold winter days. Easily made in either crock pot , pressure cooker or saucepan, though the beef will be more tender with the first two. I use pearl barley (thus, the name), but this site didn't have a calorie count for it; arborio rice or orzo are equivalent, according to a site about barley. Ingredients 1 pound lean beef, cut for stewing 1 cup celery, diced 1 large onion, diced 8 ounces white mushrooms or crimini mushrooms, sliced 10 ounce green beans, no salt added 10 ounce diced tomatoes, no salt added 4 ounce tomato sauce, no salt added 2 medium russet potatoes, peeled and cubed or red or yukon potatoes quartered 2 medium carrots, cut to 1/4" thick slices, or 6 ounces small baby carrots left whole 1/2 tsp black pepper 2 tsp garlic powder or one garlic clove, crushed 1 tsp onion powder 1 cup frozen corn or 1 (10-ounce) can corn, no salt added (ADD LAST) 1 tsp basil 1 cup lentils 1 cup arborio rice or pearl barley or orzo Directions 1. Dredge cubed stew beef in flour and sear in non-stick skillet or with minimal amount of olive oil. 2. Place browned meat in crock pot, saucepan, or pressure cooker. 3. Place celery, onion and mushrooms in skilled with about 1/4-1/2 c. water to loosen the meat drippings. (If using crushed garlic clove, add it now as well.) Heat until celery and onion become slightly translucent. 4. Transfer all (including liquid) to stew pot along with black pepper, garlic powder and onion powder. 5. Add potatoes, carrots, green beans, tomatoes and tomato sauce to pot. 6. Either boil the lentils and barley/orzo/arborio rice separately in saucepan or microwave and add them to the pot at this stage, OR you can add them to the pot in about 30 minutes, bring the pot to boil, reduce heat to simmer about 60 minutes (all day, if crock pot). 7. Add corn last, about 30 minutes before serving if frozen or about 15 minutes before serving if thawed or canned. 8. Serve hot with biscuits or cornbread. Categories Beef, Rice, Vegetables, Main Dish, Soup, American-Southern, Simmer, Slow Cook, SteamStew Nutrition Facts Serving Size 272.0g Amount Per Serving Calories 299 Calories from Fat 32 % Daily Value* Total Fat 3.5g 5% Saturated Fat 1.2g 6% Cholesterol 40mg 13% Sodium 120mg 5% Total Carbohydrates 44.1g 15% Dietary Fiber 10.4g 42% Sugars 5.7g Protein 23.7g Vitamin A 41% ò Vitamin C 37% Calcium 5% ò Iron 26% * Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation. Legend Calorie Breakdown (?) Nutrition Breakdown Daily Values (?) Daily Values Nutritional Analysis Nutrition Grade 96% confidence A Good points # Low in saturated fat # Low in sodium # High in dietary fiber # High in selenium # High in vitamin A # High in vitamin C Notes: This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com.  |
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