Prep Time: 10 mins
Cooking Time: 30 mins
Toasted Barley Pilaf
Serves 4; 1/2 cup per serving
Browning the barley before cooking it gives this dish a nutty flavor similar to brown rice pilaf. Try this delightfully chewy dish instead of rice tonight.
Ingredients
1 cup pearl barley
2 cups fat-free, low-sodium chicken broth
1/2 cup sliced celery
1/4 teaspoon snipped fresh rosemary or 1/8 teaspoon dried rosemary, crushed
1/8 teaspoon salt
1/8 teaspoon black pepper
Cooking Instructions
Place barley in a large, heavy skillet. Cook over medium heat about 10 minutes or until lightly toasted, stirring occasionally. Slowly stir in the broth and then add remaining ingredients. Bring to a boil over high heat. Reduce heat, cover, and simmer 20 minutes or until liquid is absorbed and barley is pleasantly chewy.
Nutrition Analysis (per serving)
184Calories
0.5 gTotal Fat
0.0 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
0.0 gMonounsaturated Fat
0 mgCholestrol
119 mgSodium
39 gCarbohydrates
8 gFiber
1 gSugar
6 gProtein
Dietary Exchanges
2 1/2 starch
This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
