Oh, look. Another barley recipe! I don’t actually eat a lot of barley, but I absolutely adore it, and am always so excited to find low-calorie, delicious recipes with what is, hands down, my favourite grain.
Strangely enough, it’s never really occurred to me to cook it in my cast iron pot… I’m usually the goose standing in front of the stove for forty minutes at a time, stirring and adding bits of water at a time to stop it from sticking to the pan. Oh, sure, it’s a labour of love well worth the final result, but frankly, sticking it in the oven with slightly more water than I’d normally use is even better.
The combination of chilli and craisins is an absolute winner here, and lends to a sweet and spicy combo that really keeps things interesting. I know slow-cooking rump steak isn’t really the done thing, but I took the risk in hopes of keeping the recipe as low-cal as possible, and it worked. At 423 cals for a good-sized bowl, this stew is perfect for cooking the night before, ready to nourish and warm you up after a wintery evening of schlepping the kids to their various sporting commitments.
3 tsp olive oil
500g beef rump (don’t trim the fat), cubed
2 cloves garlic
1 onion, diced
3 carrots, diced
2-3 tsp Masterfood minced chilli
400g tinned tomatoes
1 1/2 cups beef stock
1 cup pearl barley
1/2 cup craisins
parsley, to serve
- Preheat oven to 160C. In a cast iron or other oven-safe pot with a tight lid, heat half the oil over medium-high heat on the stove, and brown the beef in batches and set aside.
- Heat remaining oil over low heat. Add onion and carrots, and cook for 10 minutes, until softened. Stir in garlic and chilli, and mix for 1 minute to combine.
- Add beef, tomatoes and stock, and bring to a simmer. Transfer to oven and cook for 1 hour.
- Add barley and craisins, and bake for another hour, stirring occasionally to avoid the barley from sticking. Top with another half cup of water as you go, if necessary. (I found I don’t need to, but ovens are fickle and yours may vary).
- Either serve immediately, or allow to come to room temperature and then refrigerate. Reheat gently over a medium heat, topping with more water/stock if you find it dries out as it reheats. Garnish with parsley to serve.