Beef, onion, barley, and a variety of vegetables make this a hearty dish!
1 lb extra lean ground beef (5% fat)
1 onion, medium, chopped
2 cup beef broth, fat free, unsalted
2/3 cup Barley, pearl
2 tsp oregano, fresh, INTL, chopped (1/2 tsp dried oregano can be used)
1/4 tsp table salt
1/4 tsp black pepper
14 1/2 oz Tomatoes, red, whole, with tomato juice, can, undrained
8 oz Nuts, chestnuts, Chinese, cooked, sliced water chestnuts, undrained
10 oz Vegetables, mixed, classic, frozen
Heat oven to 350 degreesm F. Spray 10-inch skillet with cooking spray. Cook beef and onion in skillet over medium heat 7 to 8 minutes, gently stirring, until beef is brown; drain.
In a 3-quart casserole, mix beef mixture and remaining ingredients (except frozen vegetables), breaking up tomatoes.
Cover and bake 30 minutes. Stir in frozen vegetables. Cover and bake 30 to 40 minutes longer or until barley is tender. Serve warm.
One cup of cooked barley has about 6 grams of fiber!