Barley is great as the base in soups and stews, and this versatile grain pairs well with fish and chicken or in other vegetable dishes. In this recipe, we’ve simply added chopped spinach for a nutritious and tasty side dish. Goes great with our Tangy Baked Cod. Serves 4.
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 cup barley, rinsed
- 2½ cups low-sodium vegetable broth
- 2 cups chopped spinach
- Heat the oil in a saucepan over medium heat. Add the onion cooking until translucent, 3 minutes.
- Add the barley and broth, bring to a boil.
- Reduce heat and simmer, covered, 30 minutes.
- Add the spinach; stir for one minute until thoroughly mixed. Serve.
Per serving: 233 calories, 10 gm protein, 39 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 52 mg sodium
THE SEASONED COOK Barley is a source of soluble fiber, like oats, and so can be effective in lowering cholesterol levels. Have a bag of fresh spinach in the fridge for use throughout the week. Keep frozen spinach on hand for last minute menus. 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.