Barley is a comfort food in my book. Hulled barley is a whole grain and offers all of the health benefits of other whole grains, including cholesterol-lowering qualities and fiber. Use a variety of mushrooms for a deeper, earthier flavor. This recipe tastes great with turkey, too! I cut and seed winter squash, but often I don’t peel it as the peel comes off very easily after it is cooked. You can also make this dish with yellow summer squash.

　　

Ingredients

serves 2

　　Olive oil spray

　　1/2 medium onion, thinly sliced

　　1/3 cup sherry

　　1/3 cup broth (preferably beef)

　　1/3 cup milk or milk substitute (soy, rice, or almond milk)

　　1/2 teaspoon freshly ground black pepper

　　1/4 cup hulled barley

　　1/2 to 3/4 pound beef tenderloin or beef tips

　　6 ounces mushrooms, sliced (about 2 cups)

　　1/2 acorn or butternut squash, cubed (about 2 cups)

　　1/2 head broccoli, cut into florets, or about 2 cups frozen

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

　　

Step 3

Scatter the onion in the pot.

　　

Step 4

In a small bowl, whisk together the sherry, broth, milk, and pepper.

　　

Step 5

Pour the barley into the pot and add about half of the sherry mixture. Stir to make an even layer of the grains.

　　

Step 6

Add the meat, distribute the mushrooms on top, and pour the rest of the sherry mixture over the meat.

　　

Step 7

Layer the squash over the meat, then fill the pot with the broccoli.

　　

Step 8

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 9

Calories: 616

　　

Step 10

Protein: 25g

　　

Step 11

Carbohydrates: 32g

　　

Step 12

Fat: 2g

　　

Step 13

Cholesterol: 54mg

　　

Step 14

Sodium: 114mg

　　

Step 15

Fiber: 127g

　　Glorious One-Pot Meals