Hearty Beef Barley Pilaf

1. In a heavy dutch oven, saute onion & garlic in olive oil. Add beef and brown. Add everything else, bake at 350 for 1.5 hours or till everything is tender. I also added some herbs, and some dry felafel mix.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	30.7023 g
Protein	67.5992 g
Carbohydrates	175.546 g
Energy	1230.6633 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3604 g
Water	541.2058 g
Aspartic acid	1.4922 g
Calcium, Ca	409.9867 mg
Lutein + zeaxanthin	353.1 g
Fiber, total dietary	36.145 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	64.98 g
Niacin	12.0952 mg
Vitamin A, RAE	74.45 g
Arginine	1.2252 g
Riboflavin	0.6468 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	5.8505 g
Sodium, Na	197.4633 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3788 g
Total lipid (fat)	30.7023 g
Manganese, Mn	2.9928 mg
Fructose	3.3545 g
Proline	2.4179 g
Fatty acids, total saturated 16:0	3.753 g
Sucrose	1.6552 g
Choline, total	242.2973 mg
Sugars, total	11.232 g
Serine	0.9168 g
Fatty acids, total saturated 18:0	0.629 g
Fatty acids, total saturated 20:4 undifferentiated	0.1179 g
Vitamin B-6	1.0944 mg
Selenium, Se	114.547 g
Ash	6.1526 g
Fatty acids, total saturated 18:1 undifferentiated	19.688 g
Pantothenic acid	0.9495 mg
Phenylalanine	1.1805 g
Copper, Cu	1.4943 mg
Betaine	0.543 mg
Thiamin	0.7819 mg
Retinol	68 g
Methionine	0.3939 g
Iron, Fe	9.0788 mg
Carbohydrate, by difference	175.546 g
Phosphorus, P	919.54 mg
Folate, total	148.67 g
Tocopherol, gamma	0.2241 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0521 g
Alanine	0.843 g
Cholesterol	113.3333 mg
Valine	1.043 g
Fatty acids, total saturated 18:2 undifferentiated	3.7564 g
Glycine	0.7847 g
Carotene, alpha	29.37 g
Glucose (dextrose)	4.6383 g
Fatty acids, total saturated 14:0	0.0229 g
Zinc, Zn	6.9589 mg
Isoleucine	0.7731 g
Maltose	0.0089 g
Fatty acids, total saturated 12:0	0.006 g
Fatty acids, total polyunsaturated	4.3888 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	1.4225 g
Tocotrienol, alpha	0.0996 mg
Vitamin A, IU	361.0867 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0272 g
Folate, DFE	148.67 g
Tryptophan	0.3622 g
Vitamin C, total ascorbic acid	44.414 mg
Phytosterols	93.46 mg
Fatty acids, total saturated 20:0	0.1118 g
Tyrosine	0.6073 g
Vitamin B-12	2.2667 g
Vitamin K (phylloquinone)	89.1607 g
Fatty acids, total saturated	4.6016 g
Histidine	0.488 g
Fatty acids, total monounsaturated	20.2329 g
Threonine	0.7388 g
Folate, food	148.67 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Vitamin E (alpha-tocopherol)	5.2133 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0748 g
Magnesium, Mg	232.3833 mg
Lysine	0.8396 g
Potassium, K	1466.5033 mg
Cystine	0.4542 g
Fluoride, F	2.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cabbage	1 cup	22.25	5.162	0.089
Red wine	0.5 cup	0	0	0
Olive oil	2 tablespoons	238.68	0	27
Onion	1 cup	64	14.944	0.16
Bay leaf	2	0	0	0
Barley	1 cup	704	155.44	2.32
Worcestershire sauce	1 dash	0	0	0
black pepper	0	0	0	0
Water	0.5 cup	0	0	0
Garlic Clove	2	201.7333	0	1.1333
cherry tomato	1 cup	201.7333	0	1.1333
beef broth	1 box	0	0	0
stewing beef	1	201.7333	0	1.1333
mushroom crimini	8 ounces	201.7333	0	1.1333