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Beef barley stew good for diabetics

Associated Press

This hearty recipe for beef barley stew is not only low in fat, it's rich in other benefits, especially for diabetics.

The recipe is among about 140 featured in "Betty Crocker's Diabetes Cookbook" with the promise that the book makes "everyday meals easy as 1-2-3." The book was written by Richard M. Bergenstal and Diane Reader, of the International Diabetes Center Park Nicollet Clinic, Minneapolis, and by Maureen Doran of the Bell Institute of Health and Nutrition, Minneapolis.

They have compiled helpful introductory chapters on living and eating well with diabetes, with answers to general questions and resources to tap into.

A note on barley with the following recipe points out that: "One cup of cooked barley packs about 6 grams of fiber. This virtually fat-free whole grain also contains complex carbohydrates, eight vitamins and protein."

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Beef barley stew

1 pound extra-lean ground beef

1 medium onion, chopped (1/2 cup)

2 cups beef broth

2/3 cup uncooked barley

2 teaspoons chopped fresh or 1/2 teaspoon dried oregano leaves

1/4 teaspoon salt

1/4 teaspoon pepper

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14 1/2-ounce can whole tomatoes, undrained

8-ounce can sliced water chestnuts, undrained

10-ounce package frozen mixed vegetables

Heat oven to 350 F. Spray 10-inch nonstick skillet with cooking spray. Cook beef and onion in skillet over medium heat seven to eight minutes, stirring occasionally, until beef is brown; drain. Mix beef mixture and remaining ingredients except frozen vegetables in ungreased 3-quart casserole, 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. Makes 6 servings.

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