Barley Pilaf [L.S.]

Barley Pilaf [L.S.]

4 servings
Preparation 10 min / Cooking 30 min / Standing 10 min
210 calories per serving 
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

1 onions, finely chopped   200 g
1 carrots, finely chopped   100 g
1 tbsp butter, unsalted   14 g
1 cup pearl barley   180 g
2 cups chicken broth, low-sodium   500 mL
2/3 cup water   170 mL
1 bay leaf   0.1 g
4 tbsp frozen peas   28 g
  salt to taste    
  ground pepper to taste    

Method

  1. Prepare the vegetables: Finely chop the onion and the carrot.
  2. Melt the butter in a saucepan over medium heat. Add the onion, sprinkle with salt, then sauté until the onion begins to soften, about 5 min.
  3. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low', stir once, add the bay leaf and cover. Cook until the barley just starts to become tender, about 25 min. Add the carrot and peas, cover and cook until the vegetables are tender, 6-7 min.
  4. Remove the saucepan from the heat, stir once, cover and let stand 10 min. Discard the bay leaf, adjust the seasoning and serve.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 1½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Copper, Iron, Magnesium, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of :
Fibre, Folacin, Manganese, Niacin, Selenium
Excellent source of :
Vitamin A
Diet-related health claims :
Artery-healthy, Heart-healthy

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Nutrition Facts Table

Nutrition Facts

per 1 serving (210g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

2.5 g

4 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

5 mg

Sodium

25 mg

1 %

Carbohydrate

44 g

15 %

Fibre

5 g

19 %

Sugars

4 g

Protein

4 g

Vitamin A

35 %

Vitamin C

8 %

Calcium

4 %

Iron

15 %

More info
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