ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Recipe for an Easy One Dish Supper Roast

Updated on June 21, 2010

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.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://corp.maven.io/privacy-policy

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)