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5* Italian Beef Barley Stew

Source of Recipe

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5* Italian Beef Barley Stew

Healthy Cooking December/January 2010
Reviews rate this recipe 5 Stars.
Prep: 30 min. Cook: 1-1/4 hours
. Yield: 10 servings (3-1/2 quarts).

With potatoes, carrots, roast beef and barley, this soup is a hearty meal-in-a-bowl. —Jacqueline Kloess, Iowa City, Iowa

Ingredients:
• 1 boneless beef chuck roast (2 pounds), cut into 3/4-inch cubes
• 3 medium onions, coarsely chopped
• 4 celery ribs, thinly sliced
• 3 medium carrots, halved lengthwise and thinly sliced
• 2 medium potatoes, peeled and cubed
• 2 garlic cloves, minced
• 1 can (46 ounces) tomato juice
• 1 can (28 ounces) diced tomatoes, undrained
• 1 bay leaf
• 1-1/2 teaspoons dried marjoram
• 1-1/2 teaspoons dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground pepper
• 1/2 cup medium pearl barley

Directions:
1. In a Dutch oven coated with cooking spray, cook beef and onions over medium heat until meat is no longer pink; drain. Stir in the celery, carrots and potatoes. Cook and stir 5 minutes or until crisp-tender. Add garlic; cook 1 minute longer.

2. Stir in the tomato juice, tomatoes, bay leaf and seasonings. Bring to a boil. Stir in barley. Reduce heat; cover and simmer for 1-1/4 to 1-1/2 hours or until meat and barley are tender.

3. Discard bay leaf. Serve desired amount. Cool remaining soup; transfer to freezer containers. Freeze for up to 3 months.

4. To use frozen soup: Thaw in the refrigerator overnight. Place in a saucepan and heat through

1-1/3 cups equals 281 calories, 9 g fat (3 g saturated fat), 59 mg cholesterol, 426 mg sodium, 30 g carbohydrate, 6 g fiber, 22 g protein. ++++ Diabetic Exchanges: 3 lean meat, 2 starch.