Name: Pork, barley and carrot casserole
Prep time: 10 minutes
Cook time: 1 hour 15 minutes
Yield: 4
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; 40g pearl barley; 1 heaped tsp Dijon mustard; 1 low-salt vegetable or chicken stock cube, dissolved in 1 litre water

A flavoursome and comforting dish for all the family.

Serves

Prep

10 minutes

Cook

1 hour 15 minutes

Each 429g serving contains (excludes serving suggestion)

KCal

271

Carbs

25.0g

Fibre

4.6g

Protein

23.0g

Fat

7.7g

Saturates

1.7g

Sugars

9.1g

Salt

0.97g

Fruit/Veg Portion

What makes a healthy, balanced diet?

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

40g pearl barley

1 heaped tsp Dijon mustard

1 low-salt vegetable or chicken stock cube, dissolved in 1 litre water

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Method

Step 1

Preheat the oven to 180°C/gas 4. Add the oil and onions to a pan and cook until softened, but not browned.

Step 2

Add the pork and cook for a further 2-3 minutes, stirring until the meat starts to brown.

Step 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.

Step 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.)

Recipe 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.