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Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Beef and Barley Stew

Source: Cook Once, Eat For A Week
by Jyl Steinback, Americas Healthiest Mom

Serves: 8

½ cup quick-cooking barley
2 lbs. very lean ground beef
2 (14 oz.) cans nonfat beef broth
16 oz. can diced tomatoes, drained
2½ cups chopped onions
1½ cups diced celery
1½ cups diced carrots
2 tsp. sugar
2 tsp. garlic powder
½ cup Worcestershire sauce
½ tsp. pepper

Cook barley according to package directions and set aside. Spray large soup pot with cooking spray. Add ground beef and garlic powder to pot; cook, stirring frequently, until beef is browned. Add celery, carrots, tomatoes and onions; cook over low heat 10 to 12 minutes, until vegetables are softened. Add broth, Worcestershire sauce, sugar and pepper. Bring to a boil; add cooked barley. Reduce heat to low and cook 25 to 30 minutes, until heated through. Refrigerate or freeze; thaw, heat and serve.

Nutrition per Serving Exchanges Carb Choices

Calories 245 1/2 starch 1

Fat 5 g 3 very lean meat

Carbohydrates 22 g 3 vegetable

Protein 25 g

Cholesterol 61 mg

Dietary Fiber 4 g

Sodium 638 mg