Beef & Barley
SUPER FOOD! Barley! I had no idea how to make or what to make it with, but what I did know, was that I was hearing all these great things about barley.
“Not only is barley a low-glycemic grain, it is high in both soluble and insoluble fiber. Soluble fiber helps the body metabolize fats, cholesterol and carbohydrates, and lowers blood cholesterol levels. Insoluble fiber—commonly called “roughage”—promotes a healthy digestive tract and reduces the risk of cancers affecting it (e.g., colon cancer).”
So I had to give it a try. I did a little research and found a recipe that I though would lend itself to barley and, man-o-man it does.
1/4 pine nuts
8 ounces lean ground beef
1 1/2 - 2 cups of barley grain
2 3/4 cups low sodium chicken broth
2 medium zucchini, diced
2 cups grape or cherry tomatoes cut in half
2 scallions, diced
1/4 cup fresh dill, chopped
1/4 cup fresh mint, chopped
2 cloves of garlic - minced
1 lemon - to zest and for juice
kosher salt and pepper
grape-seed oil or extra-virgin olive oil
Start to cook your barley like you would make rice: 2-1 ratio for barley to water. Cover and let cook for about 20 mins.
Meanwhile, heat your oil and pine nuts over medium heat and stir nuts until brown and toasted (about 2 mins). Add ground beef and break up with your spoon.
When the beef is cooked, add in your partially cooked barely. (You should not see any water in your barley, but you will need to drain it before you add it to the beef.)
Add in your chicken broth and let simmer.
Scatter the zucchini over the top. Don’t stir in, just let it the zucchini steam. Sprinkle with salt and pepper and let simmer on low heat for 10 - 15 mins.
In a medium bowl, add the halved the tomatoes and scallions. Toss with dill, mint, garlic, lemon zest, lemon juice and about 2 tbls of extra-virgin olive oil, and salt and pepper to taste. This tomato salad is so yummy and can be used for many things. If you are going to buy the ingredients, I would make extra and use on top of a green salad, etc. Mound your beef and barley on your plate or serving platter and top with tomato salad. Serve warm.