Recipe - Beefy Mushroom And Barley Stew

One half pound Beef stew meat; 1/2inch
cubes
One half teaspoon Salt
One fourth teaspoon Black pepper
2 tablespoon Allpurpose flour
1 tablespoon Olive oil
2 tablespoon Worcestershire sauce
2 tablespoon Water
1 cup Thinly minced carrot
1 cup Chopped shallots
1 Clove garlic; minced
8 ounce Mushrooms; quartered
1 cup Nosaltadded beef broth
1 teaspoon Dried rosemary; crushed
14 One half ounce Diced tomatoes; canned; with
liquid
1 Bay leaf
2 One half cup Water
1 cup Uncooked pearl barley
14 ounce Artichoke hearts; quartered;
drained

Sprinkle beef with salt and pepper; dredge in flour. Heat oil in a large
dutch oven over medium high heat. Add beef; cook 4 minutes, browning meat
on all sides. Remove from pot.

Reduce heat under pot to medium; stir in worcestershire sauce and 2
tablespoons water. Cook 1 minute, scraping pot to loosen browned bits. Add
carrot, shallots, garlic, and mushrooms; saute 3 minutes.

Return beef to pot; stir in broth, rosemary, tomatoes, and bay leaf. Bring
to a boil, then cover, reduce heat, and simmer 30 minutes or until beef is
tender. Discard bay leaf.

Add 2 One half cups water, barley, and artichokes. Bring to a boil, then cover,
reduce heat, and simmer 30 minutes or until barley is tender. Serves 6.

[PER SERVING Calories 277 (16% from fat), Fat 5 g (1 g saturated), Protein
{6 g, Carbohydrate 45 g, Fiber 7 g, Cholesterol 22 mg, Iron 4 mg, Sodium
465 mg, Calcium 73 mg]

Notes: Serves 4. Time: 20 min Prep; 1 hr 30 mins cook. *Recipe from
"HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health,
October 1998.

Recipe by: Health (Oct 1998)

Posted to EATLF Digest by "danis@wlink.net" Danis@wlink.net on Sep 20,
1998, converted by MM_Buster v2.0l.