Barley Beef Skillet
Calories 395 (20% from fat)
Fat 9 grams
Saturated Fat 3.5 gram
Trans Fat 0 gram
Cholesterol 107 mg.
Sodium 864 mg.
Carb. 48 gram
Fiber 10 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 32 gram
Ingredients
olive oil spray
1 1/2 pounds lean ground beef (93% lean)
1/2 cup chopped onion
2 garlic cloves, minced
1 can (14.5 oz.) reduced-sodium beef broth
1 can (8 oz.) tomato sauce
1 cup water
1/2 cup carrots, chopped
1/2 cup tomato, seeded and chopped
1 cup zucchini, peeled and chopped
1 cup medium pearl barley
3 tsp. Italian seasoning
1/2 tsp. salt
1/4 tsp. black pepper
This Barley Beef Skillet is the kind of comfort food that actually loves you back. Lean ground beef, fresh vegetables, and pearl barley simmered in a rich tomato broth until everything is perfectly tender. It is simple, satisfying, and packed with protein and fiber.
Want to turn up the heat? Toss in some red pepper flakes and a splash of your favorite hot sauce. Your call how far you take it.
The original version of this recipe came from Kit Tunstall and was published in Taste of Home.
1. Heat a large skillet over medium heat and lightly coat with olive oil spray. Add the beef and onion. Break up the beef and cook until it's no longer pink.
2 Add garlic and cook for 1 minute more.
3 Pour in the beef broth, tomato sauce, and water. Increase heat to high and bring to a boil, stirring occasionally.
4. Stir in the remaining ingredients. Reduce heat to low, cover, and simmer until the barley is tender, about 20-25 minutes.
Yield: 4 Servings, of 1 1/2 Cups Per Serving
You can freeze individual servings for easy re-heating later.
Keep the container open a little to allow steam to escape. Microwave on high for approximately 2-3 minutes.
