Beef and Barley Stew (Alton Brown) Recipe

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Ingredients:

Serving

1 lb stew beef
1 (28-oz) can crushed tomatoes
3 cups ab's beefy broth, recipe follows
1/2 cup pearl barley
3 large carrots, peeled, halved and cut into 1/2-inch slices
2 stalks celery , cut into 1/2-inch slices
1 large russet potato, peeled and diced
1 medium yellow onion, diced
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried marjoram
1 tsp kosher salt
1/2 tsp freshly ground black pepper
malt , balsamic or sherry vinegar , for serving
vegetable oil
salt and pepper
3 lb combined beef shank and oxtail pieces
2 onions, quartered
2 ribs celery, halved
2 carrots, halved
3 cloves garlic
1 bunch fresh parsley
1 tsp whole black peppercorns
2 quarts water

Directions:

Brown the beef in the pressure cooker over high heat, 5 to 7 minutes. Drain off any fat. Add the tomatoes, broth and barley and return to high heat. Close the pressure cooker and bring to up to full pressure. Reduce the heat until the cooker barley hisses, and cook for 10 minutes.
Release the pressure using the cooker's release device (read the manual), or cool the cooker by running cold water over the lid for 30 seconds. Open carefully, remove the lid and add the vegetables, herbs, salt and pepper.
Put the lid back on the pressure cooker and heat to full pressure over high heat. Reduce the heat to maintain pressure and cook another 10 minutes. Release the pressure as above. Remove the lid and cool for 5 minutes, and then serve with vinegar.
AB's Beefy Broth:
Place the pressure cooker over high heat. Oil and salt the oxtail and shank pieces then sear in batches. Add the remaining ingredients and cover with water, being careful not to fill above the cookers maximum fill line. Bring to a boil and skim off any foam that gathers at the surface. Cover and lock the lid. Once the pressure builds up inside the cooker, reduce the heat so that you barely hear hissing from the pot. Cook for 50 minutes.
Release the pressure using your cooker's release device (read the manual), or cool the cooker by running cold water over the lid for 30 seconds. Carefully open the lid and strain , squeezing the solids before feeding to the compost pile or the dogs. Strain through a fine sieve or several layers of cheesecloth. Season and serve or use as a base for other soup recipes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	138.9 Kcal (582 kJ)
Calories from fat	39.66 Kcal
		% Daily Value*
Total Fat	4.41g	7%
Cholesterol	6.11mg	2%
Sodium	439.86mg	18%
Potassium	415.04mg	9%
Total Carbs	21.28g	7%
Sugars	4.13g	17%
Dietary Fiber	4.46g	18%
Protein	4.37g	9%
Vitamin C	6.8mg	11%
Vitamin A	0.3mg	11%
Iron	1.6mg	9%
Calcium	59.7mg	6%

Amount Per 100 g
Calories	40.18 Kcal (168 kJ)
Calories from fat	11.47 Kcal
		% Daily Value*
Total Fat	1.27g	7%
Cholesterol	1.77mg	2%
Sodium	127.23mg	18%
Potassium	120.05mg	9%
Total Carbs	6.16g	7%
Sugars	1.2g	17%
Dietary Fiber	1.29g	18%
Protein	1.27g	9%
Vitamin C	2mg	11%
Vitamin A	0.1mg	11%
Iron	0.5mg	9%
Calcium	17.3mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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