Health

Spicy Sausage, Barley, and Mushroom Stew

sausage-barley-stew RecipeBeatriz 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 from fat: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.

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