Beef and Barley makes a hearty dinner with sauteed beef top round steak tossed with a rich barley-and-mushroom pilaf.Carrots and onions add some veggies, while herbs add a nice seasoning. Barley contains significant quantities of beta-glucans, which are beneficial in human diets.
1 package (about 1/2 ounce) dried porcini mushrooms
1 beef top round steak, 3/4 inch thick (about 12 ounces)
1 teaspoon olive oil
1 tablespoon soy sauce
1 package (8 ounces) sliced white mushrooms (optional)
2 medium carrots, each cut lengthwise in half, then crosswise into 1/4-inch-thick slices
1 medium onion, finely chopped
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried thyme
1-1/2 cup pearl barley (about 10 ounces)
1-3/4 cups chicken broth (1 14-1/2 ounce can)
1/2 cup loosely packed fresh parsley leaves
Into medium bowl, pour 3 cups boiling water over porcini; let stand 10 minutes.
Meanwhile, cut steak lengthwise in half. With knife held in a slanted position, almost parallel to cutting surface, slice each half of steak crosswise into 1/8-inch-thick slices.
In deep nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add half of steak slices and cook 2 minutes or until steak just loses its pink color, stirring constantly. Transfer steak to medium bowl; repeat with remaining steak. Toss steak with soy sauce; set aside.
To same skillet, add white mushrooms, carrots, onion, salt, pepper, and thyme and cook 10 minutes over medium-high heat or until vegetables are tender-crisp, stirring occasionally.
While vegetables are cooking, with slotted spoon, remove porcini from soaking liquid, reserving liquid. Rinse porcini to remove any sand; coarsely chop. Strain soaking liquid through sieve lined with paper towel into medium bowl.
Add barley, broth, porcini, and soaking liquid to vegetables in skillet; heat mixture to boiling over medium-high heat. Reduce heat to medium-low; cover and simmer 35 to 40 minutes or until barley and vegetables are tender and most of liquid has evaporated, stirring occasionally. Stir in steak mixture and parsley; heat through.
Recipe makes 6 main-dish servings.
Serving size: 8 ounces
Calories: 320; Total Fat: 7g; Saturated fat: 2g; Cholesterol: 34mg; Carbohydrates: 47g Protein: 20g; Fiber: 10g; Sodium: 695mg
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