With a month having now passed since we all made our New Year’s resolutions to eat healthier and cleaner, a few of us have fallen off of the bandwagon. For those who are still keeping strong, this past weekend proved to be the ultimate test with Super Bowl parties happening in every other household. While a meal of leftover wings and nachos MAY seem appealing, give your body a rest and prepare a meal that is both delicious and nutritious, and while you’re at it – great for your eyesight too! Introducing: Beef and Broccoli Barley Bowl! A single serving of this eye-healthy meal contains a balance of all eye nutrients to keep your vision sharper for longer!
Beef and Broccoli Barley Bowl (serves 2)
- 1 tbsp canola oil2 cups cooked barley
- 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
- ¼ cup low sodium soy sauce
- ¼ cup low sodium beef stock
- ½ tsp wasabi
- 1 tbsp lime juice
- 1 tbsp honey
- 1 tbsp cornstarch
- Cook barley according to package directions.
- 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.
- Add canola oil to a hot sauté 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.
- 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 color, approximately
- 3-5 minutes.
- Add cooked barley. Cook for another minute, stirring well.
- 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.