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Beefy Mushroom and Barley Stew
Zutaten für 6 Portionen Menge anpassen
die Zutaten:
1/2 x ca. 450 gBeef stew meat; 1/2-inch cubes
1/2 Teelöffelsalt
1/4 Teelöffelblack pepper
2 Esslöffelall-purpose flour
1 Esslöffelolive oil
2 EsslöffelWorcestershire Sauce
2 Esslöffelwater
1 TasseThinly diced carrot
1 Tasseshallots chopped
cloves garlic minced
8 x ca. 30 gmushrooms quartered
1 TasseNo-salt-added beef broth
1 TeelöffelDried rosemary; crushed
14 1/2 x ca. 30 gDiced tomatoes; canned; with liquid
Bayleaf
2 1/2 Tassewater
1 TasseUncooked pearl barley
14 x ca. 30 gArtichoke hearts; quartered; drained
die Zubereitung:

Sprinkle beef with salt and pepper; dredge in flour. Heat oil in a large dutch oven over medium high heat. Add beef; cook 4 minutes, browning meat on all sides. Remove from pot.

Reduce heat under pot to medium; stir in worcestershire sauce and 2 tablespoons water. Cook 1 minute, scraping pot to loosen browned bits. Add carrot, shallots, garlic, and mushrooms; saute 3 minutes.

Return beef to pot; stir in broth, rosemary, tomatoes, and bay leaf. Bring to a boil, then cover, reduce heat, and simmer 30 minutes or until beef is tender. Discard bay leaf.

Add 2 1/2 cups water, barley, and artichokes. Bring to a boil, then cover, reduce heat, and simmer 30 minutes or until barley is tender. Serves 6.

[Per Serving Calories 277 (16% from fat), Fat 5 g (1 g saturated), Protein {6 g, Carbohydrate 45 g, Fiber 7 g, Cholesterol 22 mg, Iron 4 mg, Sodium 465 mg, Calcium 73 mg]

"Healthy Cooking: The lighter side of meat, " by Sheridan Warrick in Health,


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