Dinner: Irish Stew With Pearl Barley

Recipe by Rachel Allen There’s no point in trying to reinvent the wheel when it comes to our great national dish. Having said that, I do love sneaking in lots of gutsy garlic. For the best result, be sure to ask for thick chops on the bone. When made wel

This recipe includes superfoods such as:

Barley

Health benefits of Irish Stew With Pearl Barley

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

Ingredients

4 (12-oz., 1 1/4-inch–thick) bone-in lamb leg chops (3 lb. 2 oz. total)
Salt and freshly ground black pepper
9 ounces carrots (small carrots scrubbed and halved at an angle, or large carrots, peeled and cut at an angle into 1 1/2-inch pieces)
3 onions, peeled and each cut into 6 wedges
8 large cloves of garlic, peeled and left whole
2 ounces pearl barley
1 pint lamb or chicken stock
8 –12 potatoes
2 tablespoons chopped parsley leaves

Instructions

Preheat the oven to 325 °F.
Place a flameproof casserole (or large saucepan) on a medium-high heat. Trim the excess fat from the chops in half lengthways so as not to go through the bone. When some fat has melted into the pan, pick out the unmelted/unrendered bits (and eat them or give them to your dogs!), turn the heat up to high and place the chops in the pan. Cook on both sides, seasoning with salt and pepper, until brown, then transfer them to a plate.
Add the carrots, celery, onions and garlic to the pan, season with salt and pepper and toss on the heat for a couple of minutes until starting to go slightly golden at the edges. Return the meat (and all the juices) to the pan with the barley and stock and stir to combine. Bring to a boil, cover and cook in the oven for 1 hour.
Meanwhile, peel the potatoes and halve if large. Once the hour is up, take the pan out of the oven and place the potatoes on top. Cover and put back in the oven for 35 –45 minutes until cooked. Scatter with parsley and serve from the pan.