Preparation Time: 10 minutes | Cooking Time: About 15 minutes | Slow Cooker Time: 8 to 10 hours | Serves: 4
1 lb (500 g) Ontario Stewing Beef cubes
2 tbsp (25 mL) vegetable oil
2 Ontario Onions, chopped
2 Ontario Carrots, chopped
2 cups (500 mL) beef broth
½ cup (125 mL) pot or pearl barley, rinsed
1 tbsp (15 mL) each packed brown sugar, tomato paste and red wine vinegar
½ tsp (2 mL) each salt and dried thyme leaves
¼ tsp (1 mL) pepper
1 cup (250 mL) frozen peas, thawed
Preparation: Trim any excess fat from beef, cut any large pieces smaller. Heat 1 tbsp (15 mL) oil in large skillet over medium-high heat; cook beef until browned, in 2 batches if necessary. Transfer to slow cooker.
Add remaining oil to pan; cook onions and carrots a few minutes until lightly softened. Stir in broth, barley, brown sugar, tomato paste, vinegar, salt, thyme and pepper; bring to simmer. Pour into slow cooker; cover and cook on LOW for 8 to 10 hours (or on HIGH for 4 to 5 hours) until beef and barley are tender. Turn off slow cooker. Stir in peas and let stand for 10 minutes to heat peas.
34 g protein
17 g fat
38 g carbohydrates
5 g fibre
Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.