Barley, Sausage and Vegetable Stew


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Ingredients

  • 1 tablespoon olive oil
  • 1/2 pound small white button mushrooms, cut in half
  • 1 medium onion, chopped
  • 3 cloves garlic, finely chopped
  • 2 teaspoons dried leaf oregano, crushed
  • 2 teaspoons dried leaf basil, crushed
  • 6 cups fat-free chicken broth
  • 1 cup pearl barley
  • 2 bay leaves
  • 3 medium carrots, peeled and sliced 1/4-inch thick
  • 1/2 cup Pinot Noir wine or chicken broth
  • 1 pound fat-reduced Kielbasa sausage, cut into 1/2-inch-thick slices

Instructions

  1. In a large pot with a lid, heat oil over medium-high heat. Add half of mushrooms (about 1/4 pound), onion and garlic. Sauté for 3 to 4 minutes, stirring occasionally.
  2. Add oregano and basil; sauté for 2 more minutes.
  3. Stir in chicken broth, barley and bay leaves. Bring to a boil. Reduce heat, cover and cook 25 minutes.
  4. Mix in carrots, wine or broth and remaining 1/4 pound mushrooms. Bring to a boil. Reduce heat and simmer 20 minutes.
  5. Add sausage and cook 5 minutes longer.
  6. Remove bay leaves.
  7. Ladle stew into bowls, and serve.

Yield: 8 servings

Source: National Barley Foods Council

Nutritional information per serving: 249 calories, 17 grams protein, 28 grams carbohydrate, 6 grams fiber, 7 grams fat, 642 milligrams sodium

Source: National Barley Foods Council

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