STEAK AND BARLEY STEW WITH SPINACH
Makes about 4 servings
1 lb. beef tenderloin or other tender steak
3 TBS. whole wheat pastry flour
1/4 tsp. salt
freshly cracked pepper
1-2 TBS. extra virgin olive oil
1 med. onion, chopped (1 1/2 cups)
1 med. carrot, chopped
3 TBS. tomato paste
1/2 cup pearled or hulled barley (soak the hulled barley overnight)
5 cups low-sodium beef stock
1 TBS. chopped fresh thyme
4 cups coarsely chopped fresh spinach
Cut the beef into 1-inch, bite sized pieces. Combine the flour, salt and cracked pepper on a plate. Roll only half of the beef in the seasoned flour; set aside. In a large dutch oven or soup pot, heat the olive oil. Add the unfloured beef and cook over medium-high heat until the beef is brown but still rare in the center. Scrape the beef into a bowl, drain any fat back into the pan, and cook the floured beef. Transfer that beef into the bowl also.
Add the onion and carrot to the hot pan and scrape up the brown bits. Saute until the is golden, then add the tomato paste and cook, stirring constantly, for 2-3 minutes, until the paste is a shade darker. Add the barley, stock and thyme and bring to a boil. Cover, lower the heat to simmer, and cook for 30-40 minutes.
When the barley is tender, add the beef to the pan and reheat. Stir in the spinach. Serve as soon as the spinach is just wilted and the beef is hot.
PER SERVING:
calories: 378 (30% from fat); protein: 33.1 grams; total fat: 12.8 grams; sat. fat: 0.8 grams; cholesterol: 84 mg; sodium: 263 mg; carbohydrate: 33.3 grams; dietary fiber: 7.4 grams