Dairy-Free Beef and Barley Stew Traditional beef stews are cooked at low temperatures for long periods of time to tenderize tough cuts of beef. This recipe takes a shortcut by using a more tender cut of beef, reducing the overall cooking time and giving you a chance to get out of the kitchen. Leftovers make satisfying lunches or easy weeknight meals. Serves 6 · 1 pound top sirloin, cut into 1-inch pieces · 1/3 cup flour · 2 tablespoons extra virgin olive oil · 1 small onion, chopped · 4 cloves garlic, chopped · 3 cups beef broth · 3 cups water · 2 carrots, cut into 1/2 inch pieces · 2 stalks celery, cut into 1/2 inch pieces · 3/4 cup pearled barley · 1 teaspoon freshly ground black pepper · 6 sprigs fresh parsley · 2 sprigs fresh thyme · 2 sprigs fresh sage
Pat meat dry with paper towels to remove any excess moisture and transfer to a bowl. Sprinkle with flour and toss well to coat. Set aside. Heat a tablespoon of the olive oil in a large Dutch oven over medium-high heat. Stir onion into hot oil and cook for 5 minutes, until wilted and brown on edges. Add garlic and continue cooking for 2 minutes, stirring frequently. Transfer onion and garlic to a bowl and set aside. Preheat remaining tablespoon of oil in the same pot. Add beef in a single layer and brown on all sides, stirring occasionally, 6 to 8 minutes. If pan is too small to fit all of the beef in one batch, simply transfer cooked beef to onion bowl and repeat with remaining beef. When beef has a browned crust, stir in beef broth, water, cooked onion and garlic, carrot, celery, barley, pepper and salt. Bring liquid to a brisk simmer. Tie ends of fresh herbs together with a sturdy parsley stem or a piece of kitchen twine. Immerse herb bouquet in simmering broth and cook uncovered until barley and meat are tender and stew has thickened, 25 to 30 minutes. Nutrition Info Per serving (About 14oz/399g-wt.): 270 calories (90 from fat), 10g total fat, 2.5g saturated fat, 25g protein, 19g total carbohydrate (3g dietary fiber, 3g sugar), 40mg cholesterol, 520mg sodium Recipes from www.wholefoodsmarket.com/recipes