Rice is nice, but barley is better! Nutty and robust, it also packs in antioxidants, selenium soluble fiber and Vitamin E to protect against heart disease. You’ll love the sweet and savory notes of juicy raisins, earthy mushrooms and fresh herbs. Pair it with protein or keep it veggie by serving alongside a substantial vegetable entrée. Serves 4.
- 1 large onion, minced
- 1 tablespoon olive oil
- 1 cup mushrooms, sliced
- 1 celery stalk, sliced and chopped
- ½ cup almonds, chopped or slivered
- ¼ cup raisins
- 1 cup barley
- 1 teaspoon salt
- ½ teaspoon marjoram
- 1 tablespoon each fresh rosemary and savory, minced or ½ teaspooon dried
- 3 cups fat-free chicken or vegetable broth, low-sodium
- In large saucepan, sauté onion in olive oil until translucent. Add mushrooms, celery, and almonds and cook 3-5 minutes.
- Stir in barley, raisins, and seasonings until barley is coated with other ingredients.
- Add chicken broth and bring to a boil. Boil for 2 minutes, reduce to simmer for 55 minutes.
Per one cup serving: 236 calories, 8 gm protein, 31 gm carbohydrate, 9 gm fat, 1 gm sat , 7 gm mono, 0 mg cholesterol, 7 gm fiber, 420 mg sodium
THE SEASONED COOK Try substituting dried fruit such as cranberries and apricots for raisins for added variety. For special occasions try using a variety of mushrooms. This dish makes excellent leftovers for lunch.
Nutrition Goldmine: Barley is a rich source of antioxidants, selenium, Vitamin E and soluble fiber, all of which protect against heart disease. For a whole grain version of this dish, choose hulled or hulless barley. Pearl barley is polished, which removes much of the bran along with the hull.
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