Adapted from a recipe found on Avery Recipes.
Avery's original recipe calls for orzo pasta, which is definitely a viable option for diabetics with proper portion control, but for my version I have decided to use pearl barley because of its low glycemic index (28) and load (6.2). Enjoy!
- 1.5 lbs lean ground beef or venison
- olive oil - as needed
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 1 tsp Italian seasoning - Consider making Chef Michael's Italian Seasoning
- Salt and pepper to taste
- 1 cup pearl barley
- 3 cups beef stock - for cooking the barley
- 1 tbsp salted butter
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- Fresh parsley, chopped (for garnish)
Preparation:
Rinse the barley for 2 minutes under cool water. Combine the stock and butter in a medium saucepan and bring to a boil. The stock already has enough salt. Stir in the barley, cover and bring back to a boil. Lower heat and simmer ~30-35 minutes until tender and most liquid is absorbed.
Remove from heat and set aside. Cover and let stand for 5 minutes... then fluff with fork.
Preheat oven to 375°F. Then cut up the onion and garlic.
Quick garlic clove tip: Microwave the cloves for 10 seconds on high for an amazingly easy peel :-)
In a large skillet or Dutch oven, brown the ground meat over medium high heat until fully cooked. Drain excess fat if needed.
Add the chopped onion and garlic. Cook for 2–3 minutes, until softened and fragrant. Stir in diced tomatoes, Italian seasoning, salt, and pepper. Bring to a simmer. Blend in the previously cooked barley.
Reduce heat to low, cover, and simmer for 5-10 minutes, stirring occasionally, until everything is combined and heated through.
Remove from heat and transfer the mixture to a suitable baking dish. Sprinkle mozzarella and Parmesan evenly on top.
Place the dish in the oven and bake for 10–15 minutes,
until cheese is melted and bubbly.
Garnish with chopped parsley before serving.
Blessed be… and happy cooking!