Toasted Barley Pilaf

  • Serves: 4; 1/2 cup per serving
  • Prep Time: 10 minutes
    Cooking Time: 30 minutes


Description

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.


Nutritional Analysis
Per serving
Calories Per Serving
184
Total Fat
.5 g
Trans Fat
.5 g
Sodium
119 mg
Carbohydrates
39 g
Fiber
8 g
Sugar
1 g
Protein
6 g

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.