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Nutritional Info
  • Servings Per Recipe: 30
  • Amount Per Serving
  • Calories: 188.6
  • Total Fat: 3.1 g
  • Cholesterol: 45.4 mg
  • Sodium: 248.9 mg
  • Total Carbs: 20.4 g
  • Dietary Fiber: 3.8 g
  • Protein: 19.2 g

View full nutritional breakdown of Beef Stew With Barley and Brown Rice calories by ingredient
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Beef Stew With Barley and Brown Rice

Submitted by: MISSZ1

Introduction

Each cup is a full meal with good carbs, protein, and vegetables. I have calculated it twice and I believe the calories are about 200 calories per 8oz/1cup. The Spark calculator might disagree but I think that estimate is a little light.

This recipe is very large. You need your biggest pot or a 6 quart crock pot. (Otherwise half the recipe!)



Each cup is a full meal with good carbs, protein, and vegetables. I have calculated it twice and I believe the calories are about 200 calories per 8oz/1cup. The Spark calculator might disagree but I think that estimate is a little light.

This recipe is very large. You need your biggest pot or a 6 quart crock pot. (Otherwise half the recipe!)




Number of Servings: 30

Ingredients

    I have noted this with cups for fresh OR for cans. If you use fresh ingredients be sure to add more water! Use the water in the cans of veggies if you used canned.

    Also noted after each is their estimated calories. [calories]

    4 cups water
    5 lbs Beef Roast [3300c]
    5.5 cups or 3 cans green beans [240c]
    2 cups or 1 can sweet peas [210c]
    2 cups or 1 can whole tomatoes (14oz small can) [85c]
    4 cups diced potatoes (raw) [460c]
    3 cups sliced carrots (raw) [160c]
    2 cups sliced celery (raw) [40c]
    1 cup barley dry [560c]
    1 cup brown rice [680c]
    6 garlic cloves [30c]
    1 onion diced 2 cups [100c]
    ½ cup Worcestershire sauce
    2 tsp Basil
    3 bay leaves
    2 table spoons garlic powder
    2 table spoons onion powder
    4 cubes/table spoons beef bullion

Directions

30 servings
1 Cup = 1 serving 200 calories

You will need:
A very large (6 quart) pot/crockpot.
Cutting board
Paring knife
Can opener
Measuring spoons
Measuring cup

Chop the meat into fine cubes. The smaller the better! (About nickel or dime size.) Put it in the pot and start it cooking. Add the water, and start opening cans and just dump them in. Do not drain them you need the water. Add the barley and rice. Start chopping your other vegetables and add them as well. (If you only use fresh vegetables you need to add more water, about ½ cup for every cup of dry veggies.) Make sure you dice the potatoes to dime size cubes as well, this is essential to the taste! You want to taste them in about every other bite of stew. Add your seasonings garlic, basil, bay, and powders.

Once all your ingredients are added, bring it to a boil and then reduce the heat and simmer it for an hour (more if your potatoes are stubborn and won’t soften).

Stir occasionally so it doesn’t burn!

I like to leave mine in a crock pot on low overnight or while I am at work.

You will likely need to add more water once you have finished but remember this is a hearty stew, not a soup. Don’t be afraid to add more bullion, Worcestershire, or salt. This is a bland recipe and you might want more flavor.

Number of Servings: 30

Recipe submitted by SparkPeople user MISSZ1.






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