Beef and Barley Skillet - KNEP - Kentucky Nutrition Education Program

Recipes

Beef and Barley Skillet

Servings:Makes 6 servingsServing Size:1 cupRecipe Cost:$11.82Cost per Serving:$1.97
grains of barley in red clay bowl

Ingredients:

  • 1 pound top sirloin steak, excess fat trimmed and sliced into thin strips
  • 1 tablespoon olive oil
  • 1/2 bag (6 ounces) of frozen peas and carrots (3 ounces total)
  • 1 can (8 ounces) no-salt-added tomato sauce
  • 2 cups water
  • 1/2 teaspoon dried thyme
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon light soy sauce
  • 2 teaspoons apple cider vinegar
  • 1/2 teaspoon black pepper
  • 1 cup uncooked quick cook, pearl barley

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Slice the steak into thin strips, cutting against the grain.
  3. Preheat a large skillet with tall sides over medium-high heat.
  4. Brown the sliced steak on all sides for 3 to 5 minutes, then set aside to drain on a paper towel.
  5. Carefully wipe away any remaining grease or juices from the pan with a paper towel.
  6. Heat the olive oil over medium.
  7. Sauté the peas and carrots for 2 to 3 minutes, stirring often.
  8. Add the tomato sauce, water, thyme, onion powder, garlic powder, soy sauce, vinegar, black pepper, and barley to the pan.
  9. Stir well to combine.
  10. Bring to a boil then cover and simmer over low heat for about 10 minutes* or until most of the liquid is absorbed.
  11. Return the steak to the pan.
  12. Stir well then continue cooking until steak has reached desired doneness and barley is tender.

*Adjust cook time if using traditional barley instead of quick cook.

 

Source: University of Kentucky Food as Health Alliance

Nutrition facts per serving: 280 calories; 6 g total fat; 1.5 g saturated fat; 0 g trans fat; 50 mg cholesterol; 230 mg sodium; 36 g total carbohydrate; 6 g dietary fiber; 4 g total sugars; 0 g added sugars; 23 g protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 20% Daily Value of iron; 15% Daily Value of potassium