Beef and Barley Stew

Makes 8 servings

Ingredients:

1 pound lean beef stew meat (1 to 1½-inch cubes)

1 tablespoon vegetable oil

1 package (32 ounces) lowsodium beef broth

2 cups baby carrots

½ package (16 ounces) frozen pearl onions (1¾ cups)

2 stalks celery, sliced

1 cup water

¾ cup pearl barley

½ teaspoon pumpkin-pie spice

¼ teaspoon ground black pepper

¼ cup chopped fresh parsley

Method:

1 In a large skillet, brown stew meat in hot oil over medium-high heat. Then transfer to your 4-quart slow cooker. Stir in all of the remaining ingredients except the parsley.

2 Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 4½ to 5 hours. If you want the broth to be a little thinner, stir in ¼ cup of water at a time until it reaches the consistency you like. Spoon the stew into bowls and sprinkle with parsley.

Nutrition per serving: 182 calories; 16g protein; 4g fat (1g saturated fat); 20g carbohydrate; 4g fiber; 29mg calcium; 2mg iron; 144mg sodium.

kitchen tip:

Be sure to get pearl barley not quick cooking barley for this stew. Pearl barley has had the bran removed and has been steamed and polished. It will remain pleasingly chewy over the long cooking time quick-cooking barley would get mushy.

Beef and Barley Stew