Hearty Beef & Barley Bowl
5
Points®
Total time: 40 min • Prep: 20 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Make your weekly lunch or dinner meal prep easy with this satisfying one-bowl meal that has layers of flavors and textures. Flank steak is a more budget-friendly cut that’s ideal for weeknights since it cooks quickly. You’ll see instructions to slice against the grain once it’s cooked. The reason: This cut has long muscle fibers that run the length of it that can make this steak tough and chewy. To mitigate that, cut it thinly across those muscle fibers. Though we roasted the veggies and cooked the steak fresh, you can assemble your grain bowls with a variety of leftovers. Try any combination of cooked veggies and protein you have on hand. The fresh, peppery arugula and creamy goat cheese are tasty finishing touches.
Ingredients
Shallot
1 small, minced
Sherry vinegar
3 Tbsp
Extra virgin olive oil
2 Tbsp
Water
2 Tbsp
Dijon mustard
2 tsp, coarse variety
Honey
½ tsp
Table salt
¾ tsp, divided
Black pepper
⅜ tsp, divided
Cooking spray
4 spray(s)
Raw butternut squash
4 cup(s), peeled, diced
Uncooked lean flank steak
8 oz, trimmed
Cooked pearl barley
2 cup(s)
Arugula
4 cup(s), baby variety
Reduced fat soft goat cheese
¼ cup(s)
Instructions
1
Preheat oven to 425°F.
2
In a small, airtight container, combine shallot, vinegar, oil, water, mustard, honey, 1/4 tsp salt and 1/8 tsp pepper; shake well.
3
Coat a rimmed baking sheet with cooking spray; add squash in an even layer. Coat squash with cooking spray and sprinkle with 1/4 tsp salt and 1/8 tsp pepper; roast until soft and lightly browned, 15-20 minutes.
4
While squash roasts, coat a grill pan with cooking spray; heat over medium-high heat. Sprinkle steak with remaining salt and pepper (and season with dried oregano and granulated garlic, if desired); cook, turning once, to desired degree of doneness (about 6 minutes per side for rare). Remove from heat; let rest for 5 minutes before slicing thinly.
5
Place 1/2 c barley in each of four bowls. Top each with 1 c arugula, 1/4 of squash and 2 oz steak; drizzle each with 2 Tbsp dressing. Sprinkle each with 1 Tbsp goat cheese; serve.
6
Serving size: 1 assembled bowl
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