- Cooking spray
- 1 pound lean stew beef or trimmed, diced sirloin steak, cut into bite-size pieces
- 2 cups water plus 4 cups water
- 1/2 cup red wine (optional)
- 2 tablespoons reduced-calorie margarine
- 2 large carrots, diced
- 1 medium onion, finely diced
- 2 medium celery stalks, finely diced
- 8 ounces fresh mushrooms, sliced (porcini, shiitake, or gourmet blend are suggested)
- 3 cloves garlic, minced
- 4 cups 50% less sodium, fat-free beef broth
- 1 cup quick barley
- 1/8 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1/3 cup reduced-fat sour cream
- 1/4 cup chopped fresh parsley
- Salt to taste (optional)
Coat a large, nonstick skillet with cooking spray, add meat, and brown over medium-high heat about 5–7 minutes. Add 2 cups water and the wine; simmer uncovered over medium heat while sautéing vegetables.
In a large stockpot, melt margarine over medium heat. Add carrots, onion, celery, mushrooms, and garlic; sauté for 7–8 minutes or until onions are translucent. Add meat and cooking liquid to stockpot. Stir in broth, remaining 4 cups water, barley, black pepper, and thyme. Cover and simmer 30 minutes over medium heat, or until barley is soft; stir occasionally. Remove from heat and stir in sour cream, parsley, and salt (if desired). Serve. Reheats well.
Yield: 11 cups. Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 178 calories, Carbohydrates: 19 g, Protein: 12 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 209 mg, Fiber: 4 g
Exchanges per serving: 1 starch, 1 1/2 lean meat, 1 nonstarchy vegetable. Carbohydrate choices: 1 1/2.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.