With more nutrients than rice, barley’s the star of this meal-in-a-bowl.
Ingredients
- 1 tablespoon olive oil
- 500g lean beef chuck, coarsely chopped
- 2 carrots, peeled, finely chopped
- 2 celery sticks, finely chopped
- 1 large brown onion, finely chopped
- 2 garlic cloves, crushed
- 2 teaspoons chopped fresh rosemary
- 500ml (2 cups) Massel chicken style liquid stock
- 500ml (2 cups) water
- 80g (1/3 cup) pearl barley, rinsed
- 2 dried bay leaves
- 3 (about 400g) large truss tomatoes, finely chopped
- 300g sweet potato (kumara), peeled, cut into 1cm pieces
Method
- Step 1Heat half the oil in a large saucepan over medium-high heat. Stir in the beef for 2-3 minutes or until browned. Transfer to a plate.
- Step 2Heat remaining oil over medium heat. Stir in the carrot, celery and onion for 8 minutes or until soft. Stir in garlic and rosemary for 1 minute or until aromatic. Return the beef to the pan.
- Step 3Add stock, water, barley and bay leaves. Cover and bring to the boil. Reduce heat to low. Simmer, covered, skimming any scum that rises to the surface, for 1 1/2 hours. Add tomato and sweet potato. Simmer for 30 minutes or until beef is tender. Season with pepper.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1758 kj
Energy
15g
Fat Total
4g
Saturated Fat
8g
Fibre
34g
Protein
84mg
Cholesterol
456.74mg
Sodium
10g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
Notes
Why barley? Low GI, high in dietary fibre, provides iron and magnesium for healthy blood cells and muscle action.
- Author: Chrissy Freer
- Image credit: Jeremy Simons
- Publication: Australian Good Taste
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