| Instructions: |
1/2 lb Beef stew meat; 1/2-inch
-cubes
1/2 ts Salt
1/4 ts Black pepper
2 tb All-purpose flour
1 tb Olive oil
2 tb Worcestershire sauce
2 tb Water
1 c Thinly diced carrot
1 c Chopped shallots
1 Clove garlic; minced
8 oz Mushrooms; quartered
1 c No-salt-added beef broth
1 ts Dried rosemary; crushed
14 1/2 oz Diced tomatoes; canned; with
-liquid
1 Bay leaf
2 1/2 c Water
1 c Uncooked pearl barley
14 oz Artichoke hearts; quartered;
-drained
Sprinkle beef with salt and pepper; dredge in flour. Heat oil in a large
dutch oven over medium high heat. Add beef; cook 4 minutes, browning meat
on all sides. Remove from pot.
Reduce heat under pot to medium; stir in worcestershire sauce and 2
tablespoons water. Cook 1 minute, scraping pot to loosen browned bits. Add
carrot, shallots, garlic, and mushrooms; saute 3 minutes.
Return beef to pot; stir in broth, rosemary, tomatoes, and bay leaf. Bring
to a boil, then cover, reduce heat, and simmer 30 minutes or until beef is
tender. Discard bay leaf.
Add 2 1/2 cups water, barley, and artichokes. Bring to a boil, then cover,
reduce heat, and simmer 30 minutes or until barley is tender. Serves 6.
[PER SERVING Calories 277 (16% from fat), Fat 5 g (1 g saturated), Protein
{6 g, Carbohydrate 45 g, Fiber 7 g, Cholesterol 22 mg, Iron 4 mg, Sodium
465 mg, Calcium 73 mg]
Notes: Serves 4. Time: 20 min Prep; 1 hr 30 mins cook. *Recipe from
"HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health,
October 1998.
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