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Toasted Barley Pilaf
Guiding Stars
Servings:
4 (185 g) as an appetizerPrep Time:
35 minutesCook Time:
0 minutes
Ingredients
This pilaf is dead simple, and it's a fantastic alternative to a dish traditionally made with rice. If you're exploring the possibilities for including less familiar whole grains in your diet, this is a dish worth learning.
1 cup pearl barley
2 cups fat-free, low-sodium chicken broth
1/2 cup sliced celery
1/4 tsp. rosemary
1/8 tsp. salt
1/8 tsp. black pepper
Directions
1. Place barley in a large, heavy skillet. Dry toast over medium heat until lightly toasted and fragrant, stirring occasionally (10-12 minutes).
2. Slowly stir in the broth and add remaining ingredients. Bring to a boil over high heat. Reduce heat, cover, and simmer until liquid is absorbed and barley is chewy (20 minutes).
Nutrition
| Nutritional Facts | |
| Servings | 4 (185 g) |
| Base Nutrients | |
| Calories | 184 kcal (9%) |
| Calories from Fat | 5 kcal (0%) |
| Total Fat | 1 g (1%) |
| Saturated Fat | 0 g (1%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 374 mg (16%) |
| Total Carbohydrates | 40 g (13%) |
| Dietary Fiber | 8 g (32%) |
| Protein | 6 g (10%) |
| Vitamins | |
| Vitamin A | n/a |
| Vitamin C | 1 mg (1%) |
| Minerals | |
| Calcium | 22 mg (2%) |
| Iron | 1 mg (7%) |
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