Beef with Sherried Mushroom Sauce

• Olive oil spray
• 1/2 medium onion, thinly sliced
• 1/3 cup sherry
• 1/3 cup broth (preferably beef)
• 1/3 cup milk or milk substitute (soy, rice, or almond milk)
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup hulled barley
• 1/2 to 3/4 pound beef tenderloin or beef tips
• 6 ounces mushrooms, sliced (about 2 cups)
• 1/2 acorn or butternut squash, cubed (about 2 cups)
• 1/2 head broccoli, cut into florets, or about 2 cups frozen

1. Preheat the oven to 450F.
2. Spray the inside and lid of a cast-iron Dutch oven with olive oil.
3. Scatter the onion in the pot.
4. In a small bowl, whisk together the sherry, broth, milk, and pepper.
5. Pour the barley into the pot and add about half of the sherry mixture.
6. Stir to make an even layer of the grains.
7. Add the meat, distribute the mushrooms on top, and pour the rest of the sherry mixture over the meat.
8. Layer the squash over the meat, then fill the pot with the broccoli.
9. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
10. Serve immediately.
11. Calories: 616
12. Protein: 25g
13. Carbohydrates: 32g
14. Fat: 2g
15. Cholesterol: 54mg
16. Sodium: 114mg
17. Fiber: 127g

olive oil spray, onion, sherry, broth, milk, freshly ground black pepper, hulled barley, beef tenderloin, mushrooms, acorn, broccoli

Taken from www.epicurious.com/recipes/food/views/beef-with-sherried-mushroom-sauce-378800 (may not work)