Beef-Barley Stew

Source: dLife

Beef, onion, barley, and a variety of vegetables make this a hearty dish.

Nutrition Facts
Makes 6 servings
Amount Per Serving
Calories	266.1
Total Carbs	38.5g
Dietary Fiber	6.7g
Sugars	4.6g
Total Fat	3.5g
Saturated Fat	1g
Unsaturated Fat	2.5g
Protein	21.8g
Sodium	380.4mg
Dietary Exchanges Meat 1 1/2, Starch 2, Vegetable 1 1/4
See the Detailed Nutritional Analysis
Powered by ESHA

1 lb extra lean ground beef (5% fat)
1 medium onions, chopped
2 cup beef broth, fat free, unsalted
0.67 cup Barley, pearl
2 tsp oregano, fresh, INTL, chopped (1/2 tsp dried oregano can be used)
0.25 tsp salt
0.25 tsp black pepper
14.5 oz Tomatoes, red, whole, with tomato juice, can, undrained
8 oz Nuts, chestnuts, Chinese, cooked, sliced water chestnuts, undrained
10 oz Vegetables, mixed, classic, frozen

1 Heat oven to 350 degreesm F. Spray 10-inch skillet with cooking spray. Cook beef and onion in skillet over medium heat 7 to 8 minutes, gently stirring, until beef is brown; drain.
2 In a 3-quart casserole, mix beef mixture and remaining ingredients (except frozen vegetables), breaking up tomatoes.
3 Cover and bake 30 minutes. Stir in frozen vegetables. Cover and bake 30 to 40 minutes longer or until barley is tender. Serve warm.

One cup of cooked barley has about 6 grams of fiber.