Nutrient-rich: Creamy Pearl Barley And Vegeta
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Meats | Canadian | Vegetables | 5 | Servings |
INGREDIENTS
| 6 | c | Vegetable/chicken stock |
| 1 1/2 | c | Dry white wine, or stock |
| 1 3/4 | c | Pearl barley |
| 1 | T | Olive oil |
| 2 | c | Mushrooms, sliced |
| 1 | Onion, chopped | |
| 1 | Garlic clove, minced | |
| 2 | c | Sweet potato, diced |
| 1 | T | Fresh thyme |
| or 1 ts dried | ||
| 3 | c | Small broccoli florets |
| 1/2 | c | Parmesan, freshly grated |
| Salt | ||
| Pepper |
INSTRUCTIONS
Combine vegetable stock and white wine. In large, heavy saucepan, combine 3-1/2 cups of the stock mixture and barley. Cover; bring to boil. Reduce heat to medium-low; simmer, stirring, for 25-30 minutes or until almost all of the liquid is absorbed. Uncover; stir in 3 cups of the stock mixture, about 1/2 cup at a time, stirring until each addition is absorbed before adding the next, for about 25 minutes or until barley is tender and creamy. Remove from heat; cover and set aside. Meanwhile, in large saucepan, heat olive oil over medium heat; cook mushrooms, onion and garlic, stirring frequently, for 5-10 minutes or until mushrooms are softened. Stir in remaining stock mixture, sweet potato and thyme. Cover and simmer over medium-low heat for about 8 minutes, stirring occasionally. Add broccoli; cook for 6-8 minutes or until vegetables are tender. Stir barley into mushroom mixture and heat through. Sprinkle with cheese and season with salt and pepper to taste. Per serving: about 440 calories, 13 g Protein, 8 g fat, 78 g carbohydrate Good source calcium, very high source fibre, excellent source iron. Source: Canadian Living magazine Feb 95 Presented in article by Jan Main: "Health & Well-Fare: Savour The Soy" [-=PAM=-] PA_Meadows@msn.com From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 379
Calories From Fat: 58
Total Fat: 6.6g
Cholesterol: 8.8mg
Sodium: 249.6mg
Potassium: 524.1mg
Carbohydrates: 69.6g
Fiber: 13.6g
Sugar: 4.5g
Protein: 12.9g