| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables |
Vegetarian |
Low fat, Rice/grains, Vegetarian, *web/email, Nuts |
6 |
servings |
INGREDIENTS
| 2 |
ts |
Olive oil |
| 1/3 |
c |
Chopped onions |
| 2/3 |
c |
Chopped green bell pepper |
| 1 |
c |
Pearl barley |
| 1/4 |
ts |
Ground black pepper |
| 1 |
c |
Lowfat vegetable broth |
| 2 |
c |
Water |
| 2 |
tb |
Blanched almonds; slivered |
INSTRUCTIONS
Barley, a grain originating in the Middle East, is commonly added to
soups. In this recipe, however, pearly barley is used to make a
pilaf. For a fluffy texture, avoid stirring the barley while it
simmers, so that less of the surface starch dissolved in the cooking
liquid. 15 mins Prep; 35 mins cooking.
1. In a large frying pan over medium heat, heat the olive oil. Add the
onion and bell pepper and saute until wilted about 4 minutes.
2. Add the barley and pepper and saute for 3 minutes.
3. Stir in the broth and water and bring to a boil. Reduce heat to
low, cover, and simmer until th barley is tender and the liquid is
absorbed, about 25 minutes.
4. Spread almonds in a heavy-bottomed skillet in a single layer. Put
the pan over low heat and cook stirring (or shaking) constantly until
the nuts are a golden color and give off a noticeable toasty aroma,
from 3 to 5 minutes.
5. To serve, transfer to a bowl and garnish with the slivered almonds.
EACH: 143 cals, 19% cff (3g fat) 25g carbs (5g fiber).
You will need: 1 small onion, 1 small green bell pepper, canned
vegetable broth or equivalent, 6-oz barley, 5/8-oz almonds.
*Page 100. Edited by kitpath@earthlink.net 3/99
Recipe by: Adapted: see Mayo Clinic Williams-Sonoma Cookbook (1998)*
Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Mar
05, 1999, converted by MM_Buster v2.0l.
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