Red wine beef and pearl barley casserole

Serves: 4

Time to make: 2 hrs 35 mins , plus 2 hrs marinating

Hands-on time: 35 mins

Ingredients

More weights & measures

600g blade steak or chuck steak, trimmed, diced

1 ½ cups red wine

3 cloves garlic, thinly sliced

⅓ cup pearl barley

spray oil

1 large onion, diced

2 carrots, peeled, diced

3 stalks celery, diced

400g can chopped tomatoes

chopped fresh parsley, to garnish

4 cups steamed broccolini

4 slices wholegrain bread

Instructions

Stay Awake

1 Place beef, wine and garlic in a large bowl and stir to combine. Cover and set aside to marinate for at least 2 hours. Meanwhile, place pearl barley in a large heatproof bowl, cover with boiling water and set aside to soak for 2 hours.

2 Preheat oven to 140°C. Drain beef, reserving marinade. Drain barley. Spray a large flameproof casserole dish with oil and place over a medium-high heat. Cook onion, carrots and celery for 5 minutes. Add beef and stir for 3-4 minutes, until browned. Add marinade, barley, tomatoes and 1 1/2 cups water. Stir to combine and bring to the boil. Cover. Transfer to oven for 1 1/2–2 hours or until meat is tender (add a little water if casserole is too thick).

3 Garnish with parsley and serve with broccolini and bread.

Nutrition Info (per serve)

Calories 535 cal

Kilojoules 2240 kJ

Protein 49 g

Total fat 12 g

Saturated fat 3 g

Carbohydrates 40 g

Sugar 12 g

Dietary fibre 11 g

Sodium 350 mg

Calcium 170 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.