Barley and beef cook-ahead casserole
Casseroles are always better when they are cooked ahead and left overnight to mature.
Pearl barley is rich in fibre and a source of B vitamins. Always cut off all visible fat from meat before cooking.
Serves 6
Ingredients
2 tbsp extra virgin olive oil800g lean braising steak. (Brisket also works well – see what is the best offer)1 large onion, peeled and chopped2 cloves garlic, finely chopped 3 sticks celery, chopped2 carrots, sliced into 1 cm chunks1 red pepper, de-seeded and chopped1 green pepper, de-seeded and chopped2 tablespoons tomato puree200ml red wine1 low salt beef stock cube400g can chopped tomatoes3 thyme sprigs2 bay leaves1 tbsp dried oreganoFreshly ground black pepper75g pearl barley2 tbsp cider vinegarLarge handful of parsley, chopped
Method
For this dish you will need an ovenproof casserole dish that is also suitable for the hob.
Preheat the oven to 180 C
Cut the beef into 1 inch chunks if it isn’t already done and cut off any visible fat
Add the olive oil to the bottom of a large oven/hob proof casserole dish. Warm over a high heat and add the beef, in batches, and cook until golden brown. Remove with a slotted spoon and set aside. The trick here is not to move the meat around too much, give it a chance to brown on each side.
Next add the chopped onion, celery, carrot and peppers along with a splash of water to the casserole and fry for 4-5 minutes until softened
Add the tomato puree and garlic and fry for a further minute
Now return the beef to the casserole and pour in the wine, the stock cube dissolved in 500ml boiling water, the chopped tomatoes, and all the herbs. Stir well, pop the lid on the casserole and cook in the oven for 1 ½ hours, stirring every now and then.
After this time, take the casserole out of the oven, and add the pearl barley. Simmer on the hob so that you can keep an eye on it for 30 minutes until the barley is tender. You may want to add a little extra wine or water at this stage if you feel the casserole needs more liquid.
Finally add the cider vinegar and chopped parsley and serve. Serve with a small portion of brown rice.
Remember - just have 1 portion. YOUR portion size is the size of your hand with fingers together. Anything outside this size needs to be salad, vegetables or fruit only.