$20 & 30 Minutes to Feed a Family of 4 in a Healthy Manner
As promised monthly, below is September’s healthy and timeless meal creation!
Hearty Beef and Barley Bowl
|1 small yellow onion or shallot||$0.49|
|3 tbsp. sherry vinegar||$0.29|
|2 tbsp extra virgin olive oil||$0.39|
|2 tbsp water||$0.00|
|2 tsp coarse dijon mustard||$0.19|
|1/2 tsp honey||$0.19|
|3/4 tsp tsp. salt||$0.00|
|1 tsp. black pepper||$0.00|
|4 cups of peeled butternut squash||$2.99|
|8 oz lean flank steak, trimmed||$8.99|
|2 cups of cooked barley||$0.89|
|4 cups of baby arugula||$1.89|
|4 tbsp. reduced fat goat cheese||$2.29|
|Total Cost for Dinner- Serves 4||$18.60|
Preheat Oven to 425 degrees. In a small airtight container, combine shallot, vinegar, oil, water, mustard, honey, ¼ tsp. salt, and 1/8 pepper. Shake Well.
Coat a rimmed baking sheet with nonstick spray and place squash in a single layer, sprinkle with ¼ tsp salt and 1/8 tsp pepper. Roast squash until soft and lightly browned about 15-20 minutes.
Meanwhile, coat a grill pan with nonstick spray; heat over medium high heat and sprinkle with remaining salt and pepper. Cook, turning once, to desired doneness (about 6 minutes per side for rare). Remove from the heat and let rest for about 5 minutes before slicing thinly.
Place ½ cup of barley in each of four bowls, top with 1 cup of arugula, ¼ of squash, and drizzle each with 2 tablespoons of dressing. Lastly sprinkle each bowl with 1 tablespoon of crumbled goat cheese.
Check back frequently for updated recipes and ideas to make your family. Easy, affordable, and hassle-free, 3 of my favorite words!