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Barley Pilaf
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 | 500 mL | |
| 2/3 cup | water | 170 mL | |
| 1 | bay leaf | 0.2 g | |
| 4 tbsp | frozen peas | 28 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Method
- Prepare the vegetables: Finely chop the onion and the carrot.
- 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.
- 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.
- Remove the saucepan from the heat, stir once, cover and let stand 10 min. Discard the bay leaf, adjust the seasoning and serve.
Nutrition Facts Table
per 1 serving (210 g)
|
Amount % Daily Value |
|
Calories 210 |
|
Fat 3 g 4 % |
|
Saturated
1.4 g
8 % |
|
Cholesterol 10 mg |
|
Sodium 30 mg 1 % |
|
Carbohydrate 44 g 15 % |
|
Fibre 5 g 19 % |
|
Sugars 4 g |
|
Net Carbs 39 g |
|
Protein 4 g |
|
Vitamin A 32 % |
|
Vitamin C 8 % |
|
Calcium 3 % |
|
Iron 14 % |
Claims
This recipe is :- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Vitamin A
- Good source of :
- Fibre, Folacin, Manganese, Niacin, Selenium
- Source of :
- Copper, Iron, Magnesium, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
- Low :
- Cholesterol, Fat, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 2 ½ |
| Vegetables | 1 |
| Fats | ½ |
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Members' Reviews
jcontant4
2016-04-12T16:56:44+00:00 april 12, 2016 | I would make this recipe againThis is a get alternative for a side dish. My family loved it!
Useful
Weboughtafarm
2013-05-13T21:27:37+00:00 may 13, 2013 | I would make this recipe againThis was very nice. I guess I read the recipe too quickly and sauteed the onions and carrots together, and didn't add peas, but it turned out great.
Useful
Ronaldenney
2010-04-13T13:34:41+00:00 april 13, 2010 | I would make this recipe againVery nice substitution for rice and potatoes. Followed recipe with exception of using corn niblets instead of peas. Very tasty, healthy add-on to our supper. Could mix in any veggie - very flexible dish!
Useful
Top Reviews
View All ReviewsRonaldenney
april 13, 2010 | I would make this recipe againVery nice substitution for rice and potatoes. Followed recipe with exception of using corn niblets instead of peas. Very tasty, healthy add-on to our supper. Could mix in any veggie - very flexible dish!
Useful
jcontant4
april 12, 2016 | I would make this recipe againThis is a get alternative for a side dish. My family loved it!
Useful
Weboughtafarm
may 13, 2013 | I would make this recipe againThis was very nice. I guess I read the recipe too quickly and sauteed the onions and carrots together, and didn't add peas, but it turned out great.
Useful
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