6
Serves
Preparation time: 15 minutes
Cooking time: 10 to 15 minutes
Taking its inspiration from the classic barley-mushroom soup, this easy pilaf is an ideal side dish to accompany beef, pork, or chicken entrées. Finishing the pilaf with a splash of vinegar heightens the flavors while dampening the blood-sugar effects of your whole meal.
4 teaspoons olive oil, divided
1 cup chopped onion (1 medium)
1 cup quick-cooking barley
1 can (14 ounces/284 milliliters) reduced-sodium chicken broth or vegetable broth (1 3/4 cups)
8 ounces (250 grams) mushrooms, stem ends trimmed, caps wiped clean, sliced (3 cups)
1 medium red bell pepper, seeded and diced
1 garlic clove, minced
1/4 cup chopped fresh dill
1 tablespoon balsamic vinegar or lemon juice
Freshly ground pepper to taste
1. Heat 2 teaspoons of the oil in a large saucepan over medium heat. Add the onion and cook, stirring often, until softened, 2 to 3 minutes. Add the barley and cook, stirring, for 1 minute. Add the broth and bring to a simmer. Reduce the heat to low, cover, and simmer until the barley is tender and the liquid has been absorbed, 10 to 15 minutes.
2. Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the mushrooms, bell pepper, and garlic. Cook, stirring often, until tender, 3 to 5 minutes. Add to the barley, along with dill, vinegar, and pepper. Stir gently to mix. One serving is 2/3 cup. The pilaf will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.
Per serving: 128 calories, 5 g protein, 21 g carbohydrates, 3 g fiber, 4 g total fat, 1 g saturated fat, 45 mg sodium.