Beef, Barley and Root Vegetable Stew

By DOMESTICDIVA

This hearty one-pot meal is surprisingly low in fat and calories. Like all braised meat stews, it takes some time to cook, but the leftovers reheat well and it tastes even better the next day. You can also let it simmer unattended in your slow cooker (see variation below), if you prefer.

Ingredients

• 1 (1-lb.) lean beef bottom round, cut into 1-inch pieces, patted dry
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 3 teaspoons canola oil, divided
• 1 large onion, chopped
• 4 garlic cloves, minced
• 2 (14.5-oz.) cans lower-sodium beef broth
• 1 (14.5-oz.) can diced tomatoes
• 1 1/2 teaspoons Worcestershire sauce
• 1 teaspoon dried thyme
• 4 cups assorted cubed root vegetables, such as rutabaga, carrots and/or parsnips (3/4 inch)
• 2/3 cup pearl barley
• 1 tablespoon red wine vinegar
• 1 tablespoon chopped fresh parsley

Preparation

Step 1

1. Sprinkle beef with salt and pepper. Heat Dutch oven over medium-high heat until hot. Add 2 teaspoons of the oil; heat until hot. Cook beef in 2 batches 3 to 5 minutes or until browned on all sides, turning frequently; remove beef.

2. Heat remaining 1 teaspoon oil in Dutch oven over medium-high heat until hot. Cook onion 2 to 3 minutes or until slightly soft and lightly browned, stirring frequently. Add garlic; cook and stir 30 seconds or until fragrant. Stir in broth, tomatoes, Worcestershire sauce and thyme; bring to a boil. Reduce heat to low; add root vegetables and beef with any accumulated juices. Simmer, covered, 1 hour 30 minutes, adjusting heat as necessary to maintain a gentle simmer.

3. Stir in barley; cook an additional 1 hour to 1 hour 15 minutes or until beef, vegetables and barley are tender. Stir in vinegar; sprinkle with parsley.

6 (1 2/3-cup) servings

PER SERVING: 300 calories, 6.5 g total fat (1.5 g saturated fat), 28 g protein, 33.5 g carbohydrate, 55 mg cholesterol, 620 mg sodium, 7.5 g fiber

VARIATION
Slow Cooker Version: Spray 4- to 6-quart slow cooker with cooking spray. Follow Steps 1 and 2 to point of bringing broth to a boil. Add beef and any accumulated juices to slow cooker; top with root vegetables. Pour tomato-onion mixture over top. Add 1 cup boiling water. Cook, covered, 3 hours on high or 5 hours on low. Stir in barley; cook, covered, an additional 1 to 1 1/4 hours on high or low heat (barley cooks in the same amount of time at either temperature) until beef, barley and vegetables are tender. Stir in vinegar; sprinkle with parsley.