Barley Pilaf

1 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 30 min Standing : 10 min
110 calories/serving

Ingredients

1/2 onions, finely chopped 3.5 oz
1/2 carrots, finely chopped 1.8 oz
1/2 tbsp butter, unsalted 0.3 oz
1/2 cup pearl barley 3.2 oz
1 cup chicken broth 8.7 fl.oz
1/3 cup water 2.9 fl.oz
1 bay leaf 0.1 oz
2 tbsp frozen peas 0.5 oz
1 pinch salt [optional]
ground pepper to taste [optional]

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.

Nutrition Facts Table

per 1 serving (100 g)

Amount

% Daily Value

Calories

110

Fat

1 g

2 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

10 mg

1 %

Carbohydrate

22 g

7 %

Fibre

2 g

9 %

Sugars

2 g

Net Carbs

20 g

Protein

2 g

Vitamin A

16 %

Vitamin C

4 %

Calcium

2 %

Iron

7 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Good source of  :
Vitamin A
Source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin B1, Vitamin B6, Zinc
Low  :
Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables ½
Fats 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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