Sunday, January 13, 2008

Beef, Barley & Sweet Potato Stew

As I've mentioned before, one thing I love about the winter is cooking and eating soups, chilies and stews. Well, I recently found a new stew recipe that I tried and LOVE. I got it out of a Market Street magazine and made my own adjustments, which are written below:

1 Tbsp extra virgin olive oil
2+ lbs. beef stew meat (seasoned liberally with pepper, onion powder and garlic powder)
1 Tbsp flour
2+ cups chopped onions (about 1 large)
1+ cup chopped celery with leaves
4 cups low-sodium beef broth
1 bay leaf
3/4 cup pearled barley
5 cups peeled sweet potato chunks, approx. 1-inch squares
2+cups peeled and chopped carrots, approx. 1-inch rounds
2 cups peeled and chopped parsnips (they look like white carrots) or you could substitute white potatoes if parsnips sound too unusual for you.
1 Tbsp Worcestershire sauce
1 tsp dried oregano
2 -14oz. (or 1-28oz) can fire roasted diced tomatoes
2 cups frozen peas

Heat oil in a Dutch oven or large saucepan on med-high heat. Add meat and sprinkle with flour, stirring well to coat. Cook until beef is not longer pink. Stir in onions and celery and saute until onions are soft (about 5-10 minutes). Add beef broth and bay leaf. Bring to a boil, reduce heat, and simmer, covered, for about 1 hour.
Add barley, carrots, parsnips, Worcestershire sauce, and oregano. Cover and simmer 20 minutes. Add sweet potatoes, cover and simmer another 30 minutes or until veges are tender.
Stir in tomatoes and peas and heat through. Season to taste with salt and pepper.

Nutritional info per serving: 497 cal, 13g fat, 4g saturated fat, 112mb cholesterol, 46g protein, 48g carbs, 10g fiber, 596g sodium.

I don't have a picture to post because we ate it up so quickly! Don't get me wrong, this recipe makes a substantial amount of's just that the McCracken family cleaned it out in 2 meals! We'll definitely be making it again. Hope you enjoy it yourself!

No comments: