Cooking spray3/4 pound boneless chuck roast, trimmed and cut into 1/2-inch pieces
1 1/2 cups thinly sliced carrot
1 1/2 cups thinly sliced celery
2/3 cup chopped onion
1 (8-ounce) package presliced mushrooms (I used zucchini and red peppers)
4 cups fat-free, less-sodium beef broth
1 bay leaf
2/3 cup uncooked pearl barley
1/2 teaspoon salt
1/2 teaspoon black pepper
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring frequently. Remove beef from pan. Add carrot, celery, onion, and mushrooms to pan; cook 6 minutes or until liquid almost evaporates. Add beef; fat-free, less-sodium beef broth; and bay leaf. Bring to a simmer over medium-high heat. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender, stirring occasionally. Stir in pearl barley; cover and simmer 30 minutes or until pearl barley is tender. Stir in salt and pepper. Discard bay leaf
Yield: 4 servings (serving size: 2 cups)CALORIES 341 ; FAT 11.4g (sat 4.3g,mono 4.6g,poly 0.8g); CHOLESTEROL 53mg; CALCIUM 61mg; CARBOHYDRATE 36.2g; SODIUM 837mg; PROTEIN 24.1g; FIBER 8.2g; IRON 2.8mg
Cooking Light, NOVEMBER 2009
