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BackstoryI actually cooked this down a bit more to make it a stew, which allowed the non quick cooking barley I used to absorb more liquid. I also added some chopped roasted Hatch chilies and replaced some of the liquid with some cabernet leftover from dinner party the night before.
- 2 tablespoons all-purpose flour
- 1/2 teaspoon salt
- 1/4 teaspoon pepper, divided
- 1 pound lean boneless beef sirloin steak, cut into 1/2-inch cubes
- 1 tablespoon canola oil
- 2 cups sliced fresh mushrooms
- 2 cans (14-1/2 ounces each) reduced-sodium beef broth
- 2 medium carrots, sliced
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dried thyme
- 1/2 cup quick-cooking barley
- In a large resealable plastic bag, combine the flour, salt and 1/8 teaspoon pepper. Add beef and shake to coat. In a Dutch oven, brown beef in oil over medium heat or until the meat is no longer pink. Remove beef and set aside.
- In the same pan, saute mushrooms until tender. Add the broth, carrots, garlic powder, thyme and remaining pepper; bring to a boil. Add barley and beef. Reduce heat; cover and simmer for 20-25 minutes until the meat, vegetables and barley are tender. Yield: 4 servings.
- Nutritional Analysis: One serving (1-1/4 cups) equals 300 calories, 9 g fat (2 g saturated fat), 68 mg cholesterol, 782 mg sodium, 26 g carbohydrate, 5 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.