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Toasted Barley with Mixed Vegetables

  • Prep 30 min
  • Total 1 hr 10 min
  • Ingredients 9
  • Servings 6

Ingredients

1/2
cup uncooked hulled barley
1
can (14 oz) chicken broth
2
large onions, chopped (2 cups)
2
packages (8 oz each) sliced mushrooms (6 cups)
4
medium carrots, cut into julienne (matchstick) strips (2 cups)
1
large red bell pepper, coarsely chopped (1 cup)
2
tablespoons chopped fresh or 1 tablespoon dried dill weed
1/2
teaspoon pepper
4
medium green onions, chopped (1/4 cup)

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
Calories from Fat
10
% Daily Value
Total Fat
1g
2%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
320mg
13%
Potassium
590mg
17%
Total Carbohydrate
26g
9%
Dietary Fiber
6g
25%
Sugars
6g
Protein
6g
% Daily Value*:
Vitamin A
100%
100%
Vitamin C
25%
25%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Barley was one of the first grains ever cultivated and contains many nutrients. One cup of cooked barley provides the same amount of protein as a glass of milk. It also contains niacin, thiamin and potassium.

Toast barley with mixed vegetables in skillet makes a delicious side dish.

Whole Grain Serving: 1/2

Directions

  • 1 Spray 12-inch skillet with cooking spray. Cook barley in skillet over medium heat 6 to 8 minutes, stirring frequently until barley begins to brown, then stirring constantly until golden brown. Reduce heat to low; add broth. Cover; simmer 40 minutes.
  • 2 Stir in remaining ingredients except green onions. Heat to boiling over high heat. Reduce heat to low; cover and simmer 20 minutes or until vegetables are tender. Sprinkle with green onions.

Toast barley with mixed vegetables in skillet makes a delicious side dish.

Rate and Comment

Toast barley with mixed vegetables in skillet makes a delicious side dish.