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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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Braised Beef with Mushrooms & Barley
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Ingredients: |
| 1 |
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boneless beef chuck arm, blade or shoulder pot roast (about 3 pounds) |
| 1 |
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tablespoon vegetable oil |
| 1 |
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teaspoon salt |
| 1/4 |
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teaspoon pepper |
| 1/2 |
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pound medium cremini or button mushrooms, halved |
| 1 |
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medium onion, chopped |
| 3 |
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large cloves garlic, minced |
| 1-1/4 |
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cups ready-to-serve beef broth |
| 1 |
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bay leaf |
| 1/2 |
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cup medium pearl barley |
| 1 |
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cup frozen peas, defrosted |
| 1/3 |
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cup dairy sour cream (optional) |
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Instructions: |
| 1. |
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Heat oil in Dutch oven over medium heat until hot. Brown beef pot roast; remove. Season with salt and pepper. |
| 2. |
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Add mushrooms, onion and garlic to Dutch oven; cook and stir until onion is lightly browned. Add broth and bay leaf. Return pot roast; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours. Stir in barley; continue cooking, covered, 45 to 60 minutes or until pot roast is fork-tender. Remove pot roast; keep warm. Discard bay leaf. |
| 3. |
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Add peas and sour cream to barley. Cook and stir over low heat just until heated through. Carve pot roast. Serve with barley. |
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| Makes 6 to 8 servings. |
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| | | | | Nutrition information per serving, using chuck arm (1/6 of recipe): 380 calories; 11 g fat (4 g saturated fat; 5 g monounsaturated fat); 85 mg cholesterol; 278 mg sodium; 21 g carbohydrate; 4.6 g fiber; 47 g protein; 8.8 mg niacin; 0.6 mg vitamin B6; 3.1 mcg vitamin B12; 4.6 mg iron; 59.8 mcg selenium; 11.1 mg zinc.
Nutrition information per serving, using chuck arm (1/8 of recipe): 285 calories; 9 g fat (3 g saturated fat; 4 g monounsaturated fat); 64 mg cholesterol; 209 mg sodium; 16 g carbohydrate; 3 g fiber; 35 g protein; 6.6 mg niacin; 0.4 mg vitamin B6; 2.4 mcg vitamin B12; 3.5 mg iron; 44.9 mcg selenium; 8.4 mg zinc. |
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