Skillet Barley & Beef
Source of Recipe
adapted from The Super Foods Cookbook
List of Ingredients
6 ounces flank steak, trimmed of all visible fat
1 cup barley
4 cups water
1 lay leaf
1 tablespoon olive oil (or use cooking spray or broth)
1 onion, chopped
2 cloves garlic, minced
2 carrots, thinly sliced
12 mushrooms, sliced
1 1/2 cups defatted beef stock (low sodium)
1 1/2 teaspoons dried thyme Recipe
Partially freeze the beef (about 1 hour) to make slicing easier. Cut it lengthwise into 2" strips. Then slice it paper thin across the grain. In a 2 quart saucepan, combine the barley, water and bay leaf. Bring to a boil, lower the heat and simer uncoverd for 20 minutes.
In a large nonstick frying pan over medium heat, stir-fry the beef in the oil until cooked through, about 3 minutes. Remove from the pan and keep warm. Add the onions and garlic to the pan. Cook until limp, about 5 minutes. Add the carrots and mushrooms; cook for 2 minutes.
Drain the barley and discard the water. Add the barley to the frying pan. Stir in the stock and thyme. Cover and simmer for 15-20 minutes, or untilt he barley is just tender. Ad the beef and warm through. Discard the bay leaf.
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