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$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!Beef and Barley Bowl

Hearty Beef and Barley Bowl

Item Cost
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

Cooking Instructions:

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.butternut squash

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.

arugulaPlace 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.


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