Slow Cooker Beef and Barley Pot Roast
Hands-on time: 10 minutes Total time: 6¼ hours Makes: 8 to 10 servings
This all-in-one meal is a roast version of classic beef and barley soup. The barley thickens the cooking liquid to make a delicious gravy.
3 cloves garlic, minced
¾ tsp salt
½ tsp each pepper and dried thyme
1.35 kg boneless beef pot roast (top
or bottom blade, or cross rib)
2 onions, sliced
2 carrots, coarsely chopped
1 pkg (216 g) cremini mushrooms,
⅓ cup pot or pearl barley, rinsed
1 bay leaf
1½ cups sodium-reduced beef broth
1 tbsp tomato paste
1 tbsp sodium-reduced soy sauce
1 tbsp Worcestershire sauce
Stir together garlic, ½ tsp of the salt, the pepper and thyme; rub all over beef. Place in slow cooker. Add onions, carrots, mushrooms, barley and bay leaf.
In bowl, whisk together beef broth, tomato paste, soy sauce, remaining salt and 1 cup water; pour into slow cooker. Cover and cook on low until beef is tender, 6 to 8 hours.
Remove beef to cutting board; tent with foil. Let rest for 10 minutes before slicing across the grain.
Meanwhile, skim fat from surface of cooking liquid. Stir in Worcestershire sauce. Over large bowl, strain through fine-mesh sieve to make gravy. Serve barley mixture and gravy with beef.
PER EACH OF 10 SERVINGS: about 280 cal, 28 g pro, 14 g total fat (6 g sat. fat), 10 g carb (3 g dietary fibre, 2 g sugar), 78 mg chol, 445 mg sodium, 449 mg potassium. % RD I: 4% calcium, 24% iron, 27% vit A, 3% vit C, 6% folate.