Ingredients

• 1 ½ lbs (750 g) boneless beef chuck or blade
• 1 tbsp (15 mL) canola oil
• 1 medium onion, diced
• 1 clove garlic, minced
• 2 tbsp (30 mL) tomato paste
• ½ cup (125 mL) pearl or pot barley
• 2 (284 mL) cans low salt beef broth
• 1 cup (250 mL) water
• 1 tbsp (15 mL) Worcestershire sauce
• ½ tsp (2 mL) dried thyme
• 1 bay leaf
• 1 medium turnip, diced
• 3 carrots, sliced
• 2 stalks celery, sliced
• Salt and pepper to taste

Cut beef into 1 ½ inch (4 cm) cubes. In a large pot, heat oil over medium-high heat; add beef and brown well on all sides. Remove browned beef to a bowl. Add onion to the pot and cook for 3 minutes. Stir in garlic and tomato paste; cook for 2 minutes. Add browned beef, barley, undiluted beef broth, water and Worcestershire sauce; bring to a boil and reduce heat. Add thyme, bay leaf and remaining vegetables; simmer for 1 to 1 ½ hours or until meat, barley and vegetables are tender. Season to taste with salt and pepper.

Makes 6 servings

Nutritional Information (per serving): Calories: 401; Protein: 23 g; Carbohydrate: 22 g; Fibre: 5 g; Sugars: 5 g; Fat: 25 g; Saturated Fat: 9 g; Trans Fat: 0 g; Cholesterol: 83 mg; Sodium: 398 mg; Potassium: 633 mg