Barley Pilaf
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Here's a pleasantly chewy alternative to rice as a side dish.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 225 |
| pro | 7 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 40 g |
| fibre | 4 g |
| chol | 0 mg |
| sodium | 601 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 16% |
| vit A | 2% |
| vit C | 8% |
| folate | 20% |
Suggested Recipes
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1 tbsp (15 mL) vegetable oil
1 small onion, chopped
2 cloves garlic, minced
3/4 cup (175 mL) pearl barley
2-1/4 cups (550 mL) chicken stock
1/2 cup (125 mL) each frozen peas and corn (or all corn)
1/2 cup (125 mL) chopped green onions
1/4 tsp (1 mL) each salt and pepper
Preparation:
In large saucepan, heat oil over medium heat; fry onion and garlic, stirring occasionally, until softened, about 5 minutes. Stir in barley.
Pour in stock; bring to boil. Reduce heat to medium; cover and simmer until most of the liquid is absorbed, 30 minutes.
Stir in peas, corn, green onions, salt and pepper; cook until barley is tender and liquid is absorbed, about 5 minutes.
Additional Information
-
Variation
Mushroom Barley Pilaf: Fry 3 cups (750 mL) sliced mushrooms along with onion, adding about 5 minutes cooking time. Omit corn and green onions.
Tags:
Source
Canadian Living Magazine: March 2005
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