Page 34 - Fresh Magazine

chi in’ n ekitche

Beef and pearl barley stew with
FR ZER TIP gremolata

Divide the stew into small ziplock freezer bags for individual SERVES 4
portions. Don’t forget that you need to let meat thaw
completely before reheating. To freeze the gremolata dressing, 3 tablespoons olive oil FOR THE GREMOLATA DRESSING
spoon it into an ice cube tray and freeze. Once frozen, pop the 1kg diced stewing beef 2 lemons, zest only
cubes into a zipock freezer bag and store in the freezer. 1 large onion, nely chopped 2 garlic cloves, nely chopped
2 medium carrots, diced stalks of fresh parsley, coriander
2 celery sticks, diced or mint, nely chopped
4 garlic cloves, crushed 150ml light-coloured olive oil
2 sprigs of fresh thyme, leaves pinch of chilli akes
stripped
2.5 litres good-quality beef stock
150g pearl barley
salt and pepper

To make the dressing, put the lemon zest, garlic and herbs in a bowl and
mix to combine. Add the olive oil, chilli akes and salt to taste.
Heat 1 tablespoon of the oil in a large saucepan or casserole set over a high
heat. Working in batches so that you don’t overcrowd the pan, add enough
beef to form a single layer on the base of the pan. Cook for 8 to 10 minutes,
until brown on all sides, then transfer to a dish. Add another tablespoon of
oil and repeat with the remaining beef.
Reduce the heat slightly and add the remaining tablespoon of oil to the
pan, followed by the onion, carrots, celery, garlic and thyme. Sauté for 6 to
8 minutes, until softened. Return the beef to the pan along with the stock.
Bring to the boil, then reduce the heat and simmer for 1 hour. Add the pearl
barley and continue to cook for at least 1 hour more, until the beef is tender
and the pearl barley is cooked. Season to taste.
To serve, ladle the stew into bowls and drizzle the gremolata dressing on
top for extra avour.

FR ZER TIP

Kale and hemp seed pesto Freeze the pesto in small portions in a clean plastic
egg container or ice cube tray so it defrosts quickly.
SERVES 8 TO 10 Alternatively, place tablespoons of the pesto in rows on
a baking sheet lined with non-stick baking paper, then
50g kale, stems removed FOR THE PARMESAN AND NUT freeze. Once it’s frozen solid, transfer to a ziplock freezer
25g hemp seeds CRUMB bag so that you’ll always have a handy tablespoon
2 garlic cloves, roughly chopped ½ x 150g bag of SuperValu measurement of pesto.
½ lemon, juice only Goodness Mixed Nuts
100ml olive oil 40g Parmesan cheese, broken into Gluten free
½ teaspoon honey chunks
¼ teaspoon Dijon mustard ½ teaspoon chilli akes
25g Parmesan, nely grated 2 tablespoons chopped fresh herbs,
salt and pepper such as parsley, sage, rosemary,
thyme or mint

Preheat the oven to 160°C/gas mark 3.
To make the Parmesan and nut crumb, scatter the whole nuts on a baking sheet
and roast in the oven for 10 minutes, until golden brown. Put the Parmesan
chunks, chilli akes and warm nuts in a food processor and pulse until a rough
crumb is achieved. Tip into a bowl and stir through the fresh herbs.
To make the pesto, blitz all the ingredients except for the Parmesan in a food
processor until well combined and smooth, then stir in the grated Parmesan
and season to taste. Transfer to an airtight container and keep in the fridge for a
couple of days. This pesto is delicious spread on toasted sourdough bread, stirred
through whole wheat pasta, spread on crackers with cheese or served with cold
chicken for lunch. If using as a pasta sauce, top with some of the Parmesan and The Parmesan and nut crumb will keep in the
nut crumb. freezer in a ziplock freezer bag for one month.

32 | FRESH AUTUMN 2017

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