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Barley, a much ignored whole grain, is rich in dietary fiber and minerals, as well as hearty and sustaining. This
stew takes a couple of hours to prepare stovetop, or it may be cooked all day in the crockpot. Sliced fresh mushrooms
added for the last half hour of cooking, make an ideal addition.
Ingredients:
2 pounds bottom round roast, trimmed of all visible fat and cut into bite sized pieces
6-8 cups water
1 quart (or 2 15 oz cans) whole tomatoes, no salt added, with liquid
2 cups chopped carrots
1 cup pearled barley
2 Tbsp sodium free beef bouillion
2 Tbsp dried basil
Procedure:
Place beef chunks and water (enough to cover) in a large saucepan and bring to a boil. Simmer gently for about 1
hour and then add the remaining ingredients and simmer for another 40 minutes (about). More water may be required as
the barley cooks and expands.
Serving Size: one eighth of recipe contains approximately
294 calories, 28 g protein, 7.75 g fat (2.5 g saturated), 27 f carbohydrate, 94 mg sodium, 67 mg cholesterol
Diabetic Exchanges; 4 protein, 1 fat, 2 bread/starch
8 servings
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