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https://www.lifestylefood.com.au/recipes/18799/beef-casserole-with-pearl-barley

LifestyleFOOD.com.au

Beef Casserole With Pearl Barley

Accredited Practicing Dietitian Geraldine Georgeou has developed a specially formulated “Study Diet”, a higher protein, low GI diet packed with nutrient-rich foods recommended in the Dietary Guidelines.

Perfect for your teenagers who are about to embark on their final exams!

Ingredients

  • 1kg beef chuck steak, fat trimmed, cut into 2cm pieces 

  • 35g (1/4 cup) plain flour

  • 2 tbsp olive oil

  • 1 small leek, white part only, thinly sliced

  • 2 cloves garlic, crushed

  • 1 small sweet potato, peeled, cut into 3cm pieces

  • 1 small parsnip, peeled, cut into 3cm pieces

  • 2 green zucchinis, cut into 3cm pieces

  • ¼ cup roughly chopped basil, plus extra leaves, to serve

  • 115g (½ cup) pearl barley

  • 2 tbsp tomato paste

  • 400g can diced tomatoes with oregano & basil

  • 1L beef or vegetable stock, salt reduced

Method

  • 1.

    Place the beef and flour in a large bowl and toss to coat

  • 2.

    Preheat the oven to 180C. Heat the oil in a large ovenproof casserole dish over medium-high heat. Dust excess flour from lamb and cook, stirring occasionally, for 8 minutes or until browned

  • 3.

    Add the leek and garlic and cook, stirring occasionally, for 5 minutes or until the leek has softened. Add the potato, parsnip, basil and pearl barley with paste, tomatoes and chicken stock. Stir well to combine. Bring to the boil and skim off any fat and impurities that come to the surface

  • 4.

    Cover with a lid and cook in the oven for 1.5 hours. Add the zucchini and cook for a further 30 minutes, or until the beef is very tender

  • 5.

    To serve, divide among bowls and top with extra basil leaves

  • 6.

    Tip: You can substitute the chicken stock with beef or vegetable stock, look for salt reduced options

  • 7.

    Tip: You can substitute the pearl barley with brown rice or risoni

  • 8.

    Tip: Alternatively, cook the beef casserole with pearl barley in a slow cooker according to manufacturer’s instructions

Notes

Parents and students interested in the Study Diet can download the meal plans from: www.themainmeal.com.au/studydiet

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