Beef and Barley Casserole Recipe

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Ingredients:

Serving

2/3 cup uncooked barley
1 lb ground beef
1 onion, chopped
1 cup sliced carrots
2 tbsp soy sauce
2 tbsp molasses
1 1/2 cups water
salt and pepper to taste (optional)

Directions:

Soak the barley in warm water for 3 hours, then drain and set aside.
Preheat an oven to 350 degrees F (175 degrees C).
Heat a large skillet over medium-high heat and stir in the ground beef and onion. Cook and stir until the beef is crumbly, evenly browned, and no longer pink, about 10 minutes. Drain and discard any excess grease, then stir in the carrots, soy sauce, molasses, drained barley, and 1 1/2 cups of water. Stir until the molasses has dissolved and the mixture has begun to simmer. Season to taste with salt and pepper, then pour into a lidded 2 quart casserole.
Bake, covered, in the preheated oven until the barley is tender and has absorbed the water, about 1 hour.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	386.87 Kcal (1620 kJ)
Calories from fat	138.2 Kcal
		% Daily Value*
Total Fat	15.36g	24%
Cholesterol	70.29mg	23%
Sodium	612.39mg	26%
Potassium	782.9mg	17%
Total Carbs	36.62g	12%
Sugars	11.09g	44%
Dietary Fiber	6.84g	27%
Protein	26.82g	54%
Vitamin C	3.8mg	6%
Vitamin A	0.3mg	11%
Iron	4.2mg	23%
Calcium	73mg	7%

Amount Per 100 g
Calories	123.95 Kcal (519 kJ)
Calories from fat	44.28 Kcal
		% Daily Value*
Total Fat	4.92g	24%
Cholesterol	22.52mg	23%
Sodium	196.21mg	26%
Potassium	250.84mg	17%
Total Carbs	11.73g	12%
Sugars	3.55g	44%
Dietary Fiber	2.19g	27%
Protein	8.59g	54%
Vitamin C	1.2mg	6%
Vitamin A	0.1mg	11%
Iron	1.3mg	23%
Calcium	23.4mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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