Spicy Sausage, Barley, and Mushroom Stew
Beatriz Dacosta
Ingredients
- 2 teaspoons olive oil
- 2 cups thinly sliced onion
- 8 ounces spicy turkey Italian sausage
- 1 cup chopped celery
- 1 cup sliced carrot
- 2 garlic cloves, minced
- 1 bay leaf
- 5 cups thinly sliced shiitake mushroom caps (about 1/2 pound mushrooms)
- 1 1/2 cups chopped portobello mushroom
- 1/2 cup uncooked pearl barley
- 3 (15.75-ounce) cans fat-free, less-sodium chicken broth
- 2 tablespoons brandy
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/3 cup coarsely chopped fresh parsley
Preparation
Heat oil in a large Dutch oven over medium heat. Add onion; cook 5 minutes or until slightly soft. Remove casings from sausage. Add sausage to pan; cook 8 minutes or until sausage is browned, stirring to crumble. Add celery, carrot, garlic, and bay leaf; cook 10 minutes or until onions are golden brown, stirring frequently. Stir in mushrooms; cook 10 minutes or until mushrooms release moisture. Stir in barley, chicken broth, brandy, salt, and pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until barley is tender. Discard bay leaf. Sprinkle with parsley. Serve immediately.
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- Yield: Serves 6 (serving size: about 1 cup)
Nutritional Information
| Calories per serving: | 215 |
|---|---|
| Calories per serving: | 30% |
| Fat per serving: | 7.2g |
| Saturated fat per serving: | 2g |
| Monounsaturated fat per serving: | 2.5g |
| Polyunsaturated fat per serving: | 1.8g |
| Protein per serving: | 13.3g |
| Carbohydrates per serving: | 23.4g |
| Fiber per serving: | 4.7g |
| Cholesterol per serving: | 27mg |
| Iron per serving: | 2.4mg |
| Sodium per serving: | 527mg |
| Calcium per serving: | 54mg |
Good to Know
Enjoy stew without the guilt. Low in calories, this stew provides fiber and protein and is low in fat and carbohydrates.
Health
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