Recipe for an Easy One Dish Supper Roast

Deliciously tender, moist and nutritious

In our hurried society, time constraints may sometimes deplete the nutritive value of meals we fix. This beef roast supper is quick to 'load up', place in the oven, then leave and listen for the oven buzzer while we go start the laundry. Or maybe write that next chapter...poem...hub.

This mixture of wild rice and barley with aromatic seasonings is not too spicy or overwhelming but affords a quite tasty and flavorful side for the fork-tender roast beef. With the ability to adjust your favorite seasonings, adding or subtracting as you wish, the meat and grains afford energetic nutritive elements in a most delicious way. The addition of more vegetables is fine if you wish, i.e. like the classic Sunday Dinner of roast, potatoes, carrots and celery that many mothers fixed to bake as the family attended church or synagogue.

This one-dish meal is fit for the husky working man, an active toddler, even the hungry teenager who demands third helpings to satisfy a palate that seems to reach to the big toes. The ease of serving this meal and the protein/carbohydrate it supplies from its one dish baking facilitates quick cleanup. Any leftovers may be refrigerated or frozen and are usable as is or with added bell pepper, celery, mushroom soup as another meal.

Aromatic nutty grains make for a nutritious and filling side along the tender roast.  Sure, you can have the greens on another plate!
Aromatic nutty grains make for a nutritious and filling side along the tender roast. Sure, you can have the greens on another plate!

An herbal greens salad or gelatin would be good for the palate too.

I deliberately use the word ‘supper’ rather than the more formal ‘dinner’ designation for this easy one-baking pan recipe.  Not only is it easily prepared, its ingredients are common and the result is appetizing and nutritious. This simple recipe can be varied as to seasoning to meet your own family taste preferences. It may be served as a stand-alone meal, though an uncomplicated salad of herbal greens would compliment, as would a gelatin salad or fresh fruit.  And of course one must try the Southern cornbread recipe with it, as will follow below.

Wild rice is not actually a grain, it is a grass seed.  Its combination with barley is delicious and filling.
Wild rice is not actually a grain, it is a grass seed. Its combination with barley is delicious and filling.
These are the spices I used in this recipe.  They do not overwhelm the taste buds, but are inviting to the nose.
These are the spices I used in this recipe. They do not overwhelm the taste buds, but are inviting to the nose.

Ingredients list:

Small or medium chuck or arm roast, size dependent on amount of meat servings desired.

This recipe was for a 2 1/2 lb roast.

Quick cooking barley

Wild rice

Dried chopped onion

Parsley, rosemary, dill as you have on hand. I use all and basil sometimes too.

Lemon pepper seasoning with salt

Parsley-garlic no-salt seasoning

Black pepper and /or red pepper flakes

Small or medium red potatoes

Virgin olive oil

Consider this hearty dish somewhat an easy ‘dump type’ cooking, for the ingredients may be so widely varied according to personal taste that it will easily adjust to your preferences and still be delicious. The grains will be soft-baked and easy to munch, while meat is moist and tender.

Chuck roast, perfect for moist tender one-dish entree.
Chuck roast, perfect for moist tender one-dish entree.

Process:

Preheat oven to 425 ­F. Plan to bake about 2 hours, depending on oven and size. Baking pan should be large enough to allow for expansion of the grains as well as holding any liquid.

Wash and de-eye the potatoes, cutting the medium ones smaller for fast cooking.

Trim excess fat from the roast and if medium size, cut in half. Place in lightly oiled baking pan and lightly spray meat surface with olive oil.

In a mixing bowl (or if you want to be really fast, just use the roasting pan) pour in ½ cup of barley, then ½ cup of wild rice and ¼ cup dried chopped onion. (Dried chopped mixed vegetables may also be used as well as finely chopped bell pepper or celery.)

Adjust seasonings to preferred taste adding to bowl:

I add about 4 tablespoons dried parsley, a large dash of rosemary, a small dash of dill and about a teaspoon of dried basil. With the lemon pepper seasoning I use, I add about a teaspoon and just a little more than that of the parsley-garlic, which has no salt. Add a light sprinkle of black pepper and if desired less than ½ teaspoon of red pepper flakes.

Mix these dry ingredients well and pour into baking pan. Some of the lemon pepper and parsley-garlic seasonings may also be sprinkled on the meat and potatoes if desired.

Place six small or equal amount medium cut potatoes, washed and eyed into the pan, squishing into the dry mix. May lightly spray these with olive oil as desired, but not necessary.

Pour 2 ¼ cups water over the dry mix and spoon around to wet everything. Cover pan with foil and enclose edges well. Bake for 35 minutes at 425 F, then reduce heat to 320 F and cook for approximately an hour longer. Check for doneness or liquid levels after first hour or so, adding more water if needed, or turning of meat. Continue baking till meat is fork tender. Let stand for about five minutes to absorb juices before serving. Fluff grains and serve.

I prefer whole grain cornmeal.

Corn muffins or corn bread -both are delicious straight from the oven!
Corn muffins or corn bread -both are delicious straight from the oven!

But Grandpa wants his cornbread too! Calories don't count on work-days and besides he LIKES it!

Southern corn bread goes well with this aromatic roast and Smart Balance or Promise mixed with half the amount of honey per butterspread is perfect for the sweet-toothed person. It is tasty with the roast meal but leftovers do well with additions, of course! Yes, even for breakfast!

Hey, as a young teen I had cornbread and real cream-on-the-top milk for breakfast many times; with sugar or sorghum molasses on it. Sometimes with blackberries or peaches too. But read on...


Green tea, as others, has many antioxidant values to add to our day. If you will use lemon, though it is an acidic fruit, the end result cellularly is alkaline, which is healthy.
Green tea, as others, has many antioxidant values to add to our day. If you will use lemon, though it is an acidic fruit, the end result cellularly is alkaline, which is healthy.
Tea and lemon for breakfast -delightful.  Any time of the day -healthy and delicious!
Tea and lemon for breakfast -delightful. Any time of the day -healthy and delicious!

Leftover corn bread is pleasantly filling for breakfast, heated and spread with blackstrap molasses and Smart Balance, enjoyed with sliced oranges, or apples, and tomato slices. Sticks of cheddar-jack cheese, plain or smeared with peanut butter, afford more protein for energy throughout your writing hours. Blackstrap molasses contains more mineral nutrients such as iron and calcium, and less sweetness than regular molasses, thence less of a sugar-high later in the day.

Hot green tea with stevia and a large squeeze of fresh lemon stimulates your waking-up senses and gets you ready for daily toil. It also adjusts your morning ph to slide alkaline which is healthy. It in fact will assist your digestion.

There are numerous varieties/combinations of herbal and green teas available and if you have not yet tried them you have some tasty surprises available. One of my many favorites is a green tea combo from Israel of white tea and pomegranate. Another herbal fav by the same producer is apple spice herbal tea which contains no caffeine. Both these teas from Mount of Olives Treasures Tea are found at Big Lots stores and are not expensive.

These are companions to Southern cornbread.  Take your choice.
These are companions to Southern cornbread. Take your choice.
Rumford baking powder does not contain any aluminum.  Good!
Rumford baking powder does not contain any aluminum. Good!

Southern cornbread ingredients:

Approximately 1 ¾ cups of whole grain cornmeal, white or yellow

1/4 cup whole wheat flour

¾ tsp. baking soda

¾ tsp. Rumford baking powder (has no aluminum)

1 tbs. cornstarch

Dash sea salt if desired ( has trace minerals)

Dash of finely ground black pepper

Dash of stevia if you have it. Otherwise a tablespoon of honey or molasses or that evil monster, cane sugar, if you must.

1 large egg, preferably from a happy chicken who ate bugs and worms and exercised daily.

Virgin olive oil, about four tablespoonfuls

Water, or if preferred use some type of milk.

Sliced garden ripened tomatoes are delicious and cleansing to the morning palate. A juicy companion to hot cornbread!
Sliced garden ripened tomatoes are delicious and cleansing to the morning palate. A juicy companion to hot cornbread!

Method

Heat oven to 400 F and prepare lightly greased pan or muffin cups.

In mixing bowl, mix cornmeal, cornstarch, flour, baking soda, Rumford, sea salt, black pepper, stevia. Crack in the large egg and add olive oil, then add about 1 cup water. Stir thoroughly, not beating, and let batter set for three or four minutes to absorb liquid.. Stir again and add spare amounts of water if necessary to obtain a very soft batter as the liquid has absorbed.

Spoon into prepared muffin cups or baking pan and bake for about 12 minutes for muffins or longer for pan. Insert toothpick into center to test for doneness; it will be crumbly clean when removed. Serve immediately with the roast meal, or cool in pan for breakfast in the morning.

When needed, re-heat cornbread briefly, wrapped in foil in oven or toaster oven, or damp paper towel in microwave. May also be sliced and heated in skillet with small amount of water sprinkled over top. Serve hot with desired condiments. Got bacon? Of course, I mean turkey bacon! And the loads of Smart Balance...yum!

Leave the dishes for the maid to clean when he comes in tomorrow.

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Comments 37 comments

breakfastpop profile image

breakfastpop 6 years ago

Sounds delicious and I just love cornbread.


jill of alltrades profile image

jill of alltrades 6 years ago from Philippines

Wow, thanks for the recipe. This looks really yummy. It's been a while since I tried cooking my own roast. I'm gonna try this soon.


Coolmon2009 profile image

Coolmon2009 6 years ago from Texas, USA

Sounds like the makings of a very nice Sunday dinner. I love chuck roast, and cornbread. The salad adds a tasty and nutritional addition to the main course.


anglnwu profile image

anglnwu 6 years ago

Love your light humor with the easy directions for a well-balanced meal. I'm bookmarking this, so i can make cornbread like a true bred. I know who am I kidding? Rated it awesome !


Peggy W profile image

Peggy W 6 years ago from Houston, Texas

Combining wild rice and barley with a beef roast...sounds really interesting! Thanks for the recipe.


Micky Dee profile image

Micky Dee 6 years ago

Hey frogyfish! I'm veggie but I wanted to "plug" you anyway! And then you have some cornmeal and other "sides". God bless!


frogyfish profile image

frogyfish 6 years ago from Central United States of America Author

Micky Dee, you are a champ! And the mixed grains are delicious with heavily buttered (Smart Balance) cornbread! :-)


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 6 years ago from Sunny Florida

I like the way you laid out this hub. The ingredients list is a great idea. I like your combination of ingredients for your crock pot roast, it sounds delicious.


SteveoMc profile image

SteveoMc 6 years ago from Pacific NorthWest

I love the way this sounds. I never thought to put the barley in a dish like this. I think I could really enjoy this and that cornbread, wow. You just made me hungry.


frogyfish profile image

frogyfish 6 years ago from Central United States of America Author

SteveoMc, the barley adds good nutrition, filler, is soft-chewy - just delicious. I love the wild rice too and that combination is one I use quite a bit - especially in the winter months for all kinds of soup. Thanks for stopping by!


Karanda profile image

Karanda 6 years ago from Australia

Gosh, I feel like I've stumbled into another world. I've never tried cornbread and never heard of stevia. This hub is an absolute feast. I'm bookmarking so I can give it a try, that's if I can get all the ingredients in Australia!


frogyfish profile image

frogyfish 6 years ago from Central United States of America Author

Karanda, if I didn't know you were a serious intelligent person of integrity, I'd not believe you never tried cornbread. :-) Well, now you just must! The stevia has recently become very popular here though I have used it for several years. It does bake/cook very well and it takes such a tiny amount - and no high glycemic problem!

Very glad for your visit. Do let me know if you make the cornbread?


kevin@thejinxes profile image

kevin@thejinxes 6 years ago from Monterery, CA

I like your judicious use of photos. Looks and sounds yummy. :)


frogyfish profile image

frogyfish 6 years ago from Central United States of America Author

Ah, kevin@the jinxes, and it is nicely nutritious too. Of course, the leftovers are quite usable too. Thanks for visiting!


ShellSeeker 6 years ago

Yum! And that's coming from one who doesn't even like red meat much. (...happy chicken....LOLOL)


frogyfish profile image

frogyfish 5 years ago from Central United States of America Author

ShellSeeker, so you like fish too? Thanks for stopping by and leaving a comment. You can join us, you know...


Lamme profile image

Lamme 5 years ago

frogyfish, this is an amazing hub! I've rated it up and bookmarked it. I've never even heard of adding barley and wild rice with a roast, what a great idea, I love both. And those corn bread muffins ... I'll be making this meal very soon, I can't wait to try it!


frogyfish profile image

frogyfish 5 years ago from Central United States of America Author

Hi, Lamme, the grains are nutty-delicious. I must confess that I even eat them for breakfast sometimes. Plain or with a bit of butter, as I don't use much sugar.

Actually wild rice is considered a 'grass' fruit, and I like it fixed any-which-way! Thank you, and enjoy your meal!


gr82bme profile image

gr82bme 5 years ago from USA

frogy, great recipe and easy to follow. thank you for the time you have put in to this hub


frogyfish profile image

frogyfish 5 years ago from Central United States of America Author

gr82bme, love your name! Thank you for visiting and your nice comment!


ImChemist profile image

ImChemist 5 years ago

Useful hub , thanks.


Om Paramapoonya profile image

Om Paramapoonya 5 years ago

Both the roast and corn bread recipes sound really good. I'm getting a little hungry now. Rated up and bookmarked! :)


frogyfish profile image

frogyfish 5 years ago from Central United States of America Author

ImChemist and Om Paramapoonya, you guys are welcomed to visit and follow the recipes too. Thank you for enjoying!


thelyricwriter profile image

thelyricwriter 5 years ago from West Virginia

up, useful, and interesting article Frogyfish. I really do believe many people will be willing to try this dish. You presented it so well in your article. And if I may say so myself, it doesn't get any better then southern cornbread. So,so,so good. This is mouth watering Frogyfish, well done. I speak up for your hard work. Your articles are high quality. I hope your weather is getting better. I know you are probably still in drought conditions so we keep you all in our prayers. Best wishes.


frogyfish profile image

frogyfish 5 years ago from Central United States of America Author

thelyricwriter, I made cornbread last night though just had it with goulash. We have had little bits of rain several times recently and burn bans are cancelled, but the long term drought effects are still 'out there'. Thank you so much for your thoughts and prayers on behalf of us, whom you don't really know! Wow! And thank you for your kind comment also.


festersporling1 profile image

festersporling1 4 years ago from Los Angeles, CA

What a yummy dish.Thanks for sharing this wonderful dish.What a delicious hub frogyfish.


frogyfish profile image

frogyfish 4 years ago from Central United States of America Author

festersporling 1, it is yummy and nutritious too. Hope you try it out!


Jamie Brock profile image

Jamie Brock 4 years ago from Texas

This meal reminds me of my grandma's cooking.. and OH HOW I MISS it! Her roasts were so tender and flavorful and she made the best cornbread. She also made macaroni and tomatoes and that was yummy too.. though looking back, I realize it was because of the bacon grease. I think she used bacon grease in everything! Thank you for sharing these yummy recipes :)


frogyfish profile image

frogyfish 4 years ago from Central United States of America Author

Jamie Brock, thank you for visiting. I do like your macaroni and tomatoes - it's been a while and needs to be made again soon. Did you know there is now 'bacon grease' packaged to sell in grocery stores? Read it this week. Wow!


Jamie Brock profile image

Jamie Brock 4 years ago from Texas

Frogyfish- Packaged bacon grease..wow! I had no idea... Since I'm trying to eat more healthy I had better stay away but it is amazing how bacon grease puts so much flavor into things :)


frogyfish profile image

frogyfish 4 years ago from Central United States of America Author

Jamie Brock, haven't seen the grease yet and don't expect to buy it. I shall continue to use the real Bacon Bits though...it helps with flavoring.

And you keep eating healthy: Just fall off that wagon once in a while.


Jamie Brock profile image

Jamie Brock 4 years ago from Texas

frogyfish- Will do! Take care :)


frogyfish profile image

frogyfish 4 years ago from Central United States of America Author

Hay, Jamie and "Ya'll", do eat healthy but enjoy that wicked treat once in a while too.


Sunshine625 profile image

Sunshine625 4 years ago from Orlando, FL

Yummilicious recipe! I'm going to have to make a Pot Roast soon. Thank you for the reminder and sharing your recipe. Shared and Tweeted!


frogyfish profile image

frogyfish 4 years ago from Central United States of America Author

Sunshine625 I just made this again yesterday and my granddaughter even liked it. Jealous of your Florida Sunshine today too...we are cool and cloudy! Well, actually cold...it was 31 last night, burrrrrr.


innerspin profile image

innerspin 4 years ago from uk

Sounds yummy. I enjoyed reading about ingredients I've never heard of, like parsley-garlic and lemon pepper seasoning. Reminded me of foreign holidays where a trip around the supermarket is an adventure. Will have a go at this recipe soon, thanks!


frogyfish profile image

frogyfish 4 years ago from Central United States of America Author

innerspin, thank you for visiting and your comment. I do use a lot of the lemon pepper in cooking, a bit less of the parsley-garlic. Both are quite deliciously 'additive' when you want them. Thanks for joining me on the adventure around a supermarket too...enjoy more!

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