Friday, February 22, 2008

Mushroom Barley Stew

Lucullian Delights and Joanna's Food has paired up with another wonderful blogger Accidental Scientist to handle this months Heart of the Matter The deadline for submitting is February 23rd. Even if you don't enter, we all know we should be eating healthier so go take a look and see what you might enjoy preparing for your family or even just yourself. The turn out entries are abundant and the recipes are phenomenally good.

This is really a soup recipe that I turned into a stew by making the vegetables chunky and adding leftover roast beef I had chopped.

Ingredients

1 1/2 teaspoons olive oil
1 1/2 cups chopped onion
1 cup chopped carrot
2 cups mushrooms (can be cremini, Portobello, or even button)
1/2 cup uncooked pearl barley (toast the barley for a nuttier flavor)
4 3/4 cups beef broth low sodium
1/3 cup finely chopped celery
1/2 teaspoon salt
1/2 teaspoon chopped fresh or 1/4 teaspoon dried thyme

a splash of Sherry adds another good flavor

Adding the beef is optional and is not in the nutritional guide.

Method

Heat the oil in a large saucepan over medium-high heat. Add onion, carrot, and mushrooms; sauté approx. 7 minutes or until golden brown. Stir in barley, and sauté 2 minutes. The sauteing of the barley gives the stew a nice nutty flavor. Add stock, celery, and salt, and bring to a boil. Cover, reduce heat, and simmer 20-30 minutes. Add thyme, and cook 5 minute

4 servings (serving size: 1 1/2 cups)

Nutritional Guide...CALORIES 217(19% from fat); FAT 4.7g (sat 1g,mono 2.1g,poly 1g); PROTEIN 13.9g; CHOLESTEROL 20mg; CALCIUM 42mg; SODIUM 624mg; FIBER 6.8g; IRON 2mg; CARBOHYDRATE 31.1g

2 comments:

Moon said...

Lovely photo. I love barley and try to get more into our diet.

Ann said...

Looks delicious!