Season the stewing beef with half of the oregano, crushed red pepper and salt. Sear each side in a very hot non stick frying pan (no oil) until nicely browned (on high heat).
When liquid begins to emerge from beef add the onion and mix well. Cook 5 minutes more until onion begins to soften. Add half the garlic and mix well. Cook an additional 3-5 minutes, stirring occasionally.
Add the tomatoes, celery & bay leaf, stir to mix well. Pour this mixture into a crockpot or heavy bottomed stock pot.
Add the barley and stir.
Add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.
Stir well and cook in a crockpot on high heat 6-8 hours, or simmer on stove top, 1 1/2-2 hours, stirring occasionally.
Check for seasonings and adjust as needed.
Serve with a hearty grain bread toasted with low fat cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	169.13 Kcal (708 kJ)
Calories from fat	45.42 Kcal
		% Daily Value*
Total Fat	5.05g	8%
Cholesterol	42.87mg	14%
Sodium	128.76mg	5%
Potassium	627.15mg	13%
Total Carbs	13.53g	5%
Sugars	2.36g	9%
Dietary Fiber	3.21g	13%
Protein	20.1g	40%
Vitamin C	3.5mg	6%
Vitamin A	0.1mg	4%
Iron	2mg	11%
Calcium	43.1mg	4%

Amount Per 100 g
Calories	58.93 Kcal (247 kJ)
Calories from fat	15.83 Kcal
		% Daily Value*
Total Fat	1.76g	8%
Cholesterol	14.94mg	14%
Sodium	44.87mg	5%
Potassium	218.53mg	13%
Total Carbs	4.72g	5%
Sugars	0.82g	9%
Dietary Fiber	1.12g	13%
Protein	7g	40%
Vitamin C	1.2mg	6%
Iron	0.7mg	11%
Calcium	15mg	4%

* 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

3.2

Points
4

PointsPlus

Good Points

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

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