Beef & Barley Stew
Calories 551 (26% from fat)
Fat 16 gram
Saturated Fat 4.8 gram
Trans Fat 0 gram
Cholesterol 121 mg.
Sodium 555 mg.
Carb. 43 gram
Fiber 6.8 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 60 gram
3 1/2 lbs. boneless beef chuck roast, after fat has been trimmed away
6 Tbsp. whole wheat flour
2 tsp. pepper
2 Tbsp. canola oil
6 or 7 small (16 oz. total) red potatoes, each cut into 4 pieces
1 large onion (2 cups), cut in half and each half into 8 wedges
4 medium celery stalks (3 cups), cut into 1/2 inch pieces
2 cups carrots, chopped
2 cans (14.5 oz. each) reduced sodium beef broth
1 cup water
2 packets (4 grams each) Herb ox sodium free Beef Bouillon
1 tsp. salt
1 can (14.5 oz.) diced tomatoes, no salt added
1 bay leaf
1 1/2 cups medium pearled barley
1. Heat a large non-stick pan over medium-high heat. Trim the fat off the beef and cut it into 3 inch chunks. (You may have to start with 3 3/4 pounds of meat to end up with 3 1/2 pounds after trimming the fat.) Put the beef chunks into a plastic zip-top bag, add the flour and pepper. Then shake it until the beef is thoroughly coated.
2. Add the canola oil to the pan. Cook the meat for 2-3 minutes per side until it's nicely browned. When finished put it into a 4-5 quart crock pot.
3. Chop up the potatoes, onion, celery and carrots. Put them in the crock pot.
4. Stir in the remaining ingredients, beef broth, water, Herb ox, salt and diced tomatoes. Then put a bay leaf in the middle. DO NOT add the barley yet!
5. Cook on HIGH for 4-6 hours or LOW for 8 hours. ONE HOUR before it's finished, stir the barley into the mix. DO NOT replace the lid. Let it cook the remaining hour, uncovered, until the barley is tender. Remove the bay leaf and divide into 10 portions.
Yield: 10 Servings - 1 1/2 Cups per Serving
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in individual freezer friendly bags or freezer safe tupperware containers.
When you heat them up, microwave for approximately 5 minutes, keeping the bag or container open just a little to allow steam to escape.