Wednesday, October 31, 2012

Beef and Broccoli Barley Bowl




Ingredients

Serves 2

 

Beef and Broccoli Barley Bowl

 
2 cups cooked barley           
1 tbsp canola oil
200 grams beef striploin or beef tenderloin, sliced
¼ cup red wine, sake or water
4 cups broccoli florets and stems (if using stems, peel away outer layer)
1 orange pepper, chopped
1 carrot, peeled and sliced
1 tbsp fresh or frozen ginger, grated
1 tbsp fresh or frozen cilantro, chopped

Sauce
¼ cup  low sodium soy sauce
¼ cup low sodium beef stock
½ tsp wasabi
1 tbsp lime juice
1 tbsp honey
Pepper
1 tbsp cornstarch

Directions
1. Cook barley according to package directions.
2. Prepare sauce by mixing soy sauce, beef stock, wasabi, lime juice, honey and pepper
in a medium bowl.  Stir in 1 tablespoon of cornstarch, stirring well until cornstarch dissolves. Set aside.
   3. Add canola oil to a hot saut√© pan.  Add beef and sear on high heat for 1-2 minutes or until the outside is browned and the inside is still pink, turn and sear the second side
the same way.  Add red wine, sake or water, stirring well. 
4. Add broccoli, orange pepper, carrots, ginger, cilantro and sauce.  Reduce heat to
med-high and stir-fry until broccoli is tender but still vibrant in colour, approximately
3-5 minutes.
5. Add cooked barley.  Cook for another minute, stirring well.
6. Remove from heat and enjoy.

Makes 2 meal-sized servings.

Note:  Adjust the level of spiciness by altering the amount of wasabi in the sauce.  I often mix soy sauce and wasabi in a separate bowl so everyone can add it to there own plate according to their palate.


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