Barley Pilaf
Ingredients
Method
- Prepare the vegetables: Finely chop the onion and the carrot.
- Heat the oil 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 (210g)
Amount % Daily Value |
Calories 210 |
Fat 3 g 5 % |
Saturated
0.4 g
2 % |
Cholesterol 0 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 31 % |
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 :
- Fat, Saturated Fat, Sodium
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 2 ½ |
Vegetables | 1 |
Fats | ½ |
15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!
Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.
I want to maximize my savings * Based on an average-sized household of 2.5 peopleLeave a review
Members' Reviews
ambrosia27
2011-01-27T04:04:44+00:00 january 27, 2011It wasn't very tasty...