Slow-cooked beef, barley and vegetables
Serves: 6
Time to make: 3 hrs 30 mins
Hands-on time: 30 mins
Total cost: $27.18 / $4.53 per serve
(at time of publication)
Ingredients
- 2 teaspoons olive oil
- 800g lean beef chuck steak, fat-trimmed
- 1 large onion, chopped
- 2 stalks celery, chopped
- 1 carrot, chopped
- 2 cloves garlic, chopped
- 2 teaspoons chopped fresh thyme
- 400g can chopped tomatoes
- 1 ½ cups liquid no-added-salt beef stock
- ½ cup pearl barley
- 1 cup chopped green beans
- 6 cups chopped spinach
- 6 slices multigrain bread
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Instructions
1 Preheat oven to 180°C. Heat oil in a large, flameproof casserole dish over a medium heat. Brown beef in 3 batches. Transfer to a plate.
2 Cook onion, celery and carrot for 5 minutes. Add browned beef, garlic, thyme, tomatoes, stock, 2 cups water and barley. Stir to combine and bring to the boil.
3 Cover and transfer dish to oven for 2-3 hours or until meat is tender and barley is cooked. Add extra cup of water after 2 hours if casserole looks a bit dry. Remove lid in last 30 minutes to thicken sauceif necessary. Add beans in last 20 minutes of cooking.
4 Fold spinach through casserole to wilt then serve with bread.
Variations
- Make it gluten free: Check stock is gluten free, use gluten-free bread, and use brown rice instead of barley.
- Slow-cooker variation: This recipe can also be cooked for 6–10 hours in a slow cooker on low.
HFG tip
This dish freezes well for up to 1 month.
Nutrition Info (per serve)
-
Calories 380cal
-
Kilojoules 1590kJ
-
Protein 39g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 7g
-
Dietary fibre 5g
-
Sodium 360mg
-
Calcium 130mg
-
Iron 6.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
