| Total sodium per serving: 123mg |
Total calories per serving: 321 |
Servings: 6 |
Ingredients:
- 1 lb eye of round, trimmed
- 1/4 cup all-purpose flour
- 1/2 tsp black pepper
- 1 tbsp canola oil
- 1 cup barley
- 900 ml (1 box) of no salt added beef broth
- 900 ml (1 box) water
- 3 medium cloves garlic, minced
- 198g carrots (3 small), cut into 1/4 inch coins
- 154g yellow onion (2 medium), diced
- 200g celery (3 stalks), diced
- 2 large bay leaves
Directions:
1. Cube beef into bite size pieces.
2. Put the flour and pepper into a plastic baggie, shake to mix. Add beef and shake until all pieces are well coated.
3. Add the canola oil to a heavy bottomed, large skillet and turn heat to medium-high. When the oil is hot, add in the floured beef cubes and brown the beef.
4. Take a large soup pot and add the barley and beef broth. Fill up the box with water and add that to the barley and broth. Bring to a boil and then reduce heat to medium-high.
5. Add the diced garlic, carrots, celery and onion to the soup pot and stir well. Add the bay leaves and stir again. Cook over medium-high heat for about an hour to an hour and a half until the barley is no longer chewy, the meat is cooked through and the carrots are no longer hard. Stir occasionally to make sure there is enough liquid and that the stew is not sticking to the bottom of the pot. If necessary, add a bit of water or broth, 1/4 cup at a time.
6. If the stew is too thin, make a cornstarch slurry and add it to the pot until the required consistency is achieved.
7. Serve in bowls, sprinkle with dried or fresh parsley if desired. Accompany the stew with hearty slices of freshly made low sodium bread or wedges of homemade low sodium soda bread and unsalted butter.
Stew freezes and reheats well. Note: the barley will absorb the liquid so when reheating it may be necessary to add more no/low sodium beef broth
Makes 6 servings, each serving has 321 calories, 123mg sodium and 38.4 carbohydrates.
Original recipe
