Save for later

Pork, barley and carrot casserole

Thumbnail
Thumbnail
Thumbnail
Thumbnail
A flavoursome and comforting dish for all the family.
Serves
4
Prep
10 minutes
Cook
1 hour 15 minutes
Each 429g serving contains (excludes serving suggestion)
KCal
286
Carbs
27.80g
Fibre
4.60g
Protein
22.40g
Fat
10.30g
Saturates
2.70g
Sugars
10.10g
Salt
1.40g
Portion Fruit & Veg
2
Ingredients
Ingredients
1 tbsp sunflower oil
2 onions, diced
350g pork, cubed
300g Chantenay carrots, washed and left whole (no need to peel)
150g mushrooms, quartered
2 garlic cloves, crushed
1 tsp dried thyme
2 tsp wholemeal flour
good pinch pepper
3 heaped tbsp pearl barley
1 heaped tsp Dijon mustard
1 vegetable or chicken stock cube, dissolved in 1 litre water
Method
  1. Preheat the oven to 180°C/gas 4. Add the oil and onions to a pan and cook until softened, but not browned.
  2. Add the pork and cook for a further 2-3 minutes, stirring until the meat starts to brown.
  3. Add the carrots, mushrooms, garlic, thyme, flour and seasoning, stir for 2-3 minutes, then add the barley, mustard and stock. Mix well, bring to the boil and transfer to an overproof casserole dish.
  4. Put the lid on the casserole dish and place in the middle of the oven for 60-70 minutes. (Alternatively, you can carry on cooking on the hob, if you add a lid and turn the heat down low.)
Chefs tips
  • If using fatty meat, cook the casserole and then refrigerate overnight. You can then remove the fat easily from the top of the dish and reheat the casserole before serving.
  • Pearl barley is high in soluble fibre – the fibre that helps control blood glucose and cholesterol levels.
  • With a low glycaemic index, pearl barley is also a good alternative to other starchy carbohydrate foods.
  • Freezing instructions: Suitable for freezing once cooked. Defrost thoroughly to serve or reheat until piping hot throughout.
Brand Icons/Telephone check - FontAwesome icons/tick icons/uk