Grilled Portobello Mushroom Barley Pilaf with Pine Nuts and Arugula
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Preparation time: 5 minutes |
4 servings |
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Cooking time: 15 minutes |
251 calories per serving, 21.5% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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High in fiber and low in fat, this choice makes a terrific dinner: It makes your RealAge 4.2 days younger. |
Mushrooms, barley, arugula, nuts (fiber, healthy fat, potassium, vitamin B3, folic acid) |
ingredients
½ cup balsamic vinegar
4 large portobello mushrooms (about 1 pound)
Garlic-flavored cooking oil spray
½ teaspoon freshly ground black pepper
¾ teaspoon salt
1 cup quick-cooking barley, such as Mother’s brand
2 cups low-salt chicken or mushroom broth
3 cups packed arugula leaves
¼ cup pine nuts, toasted
preparation
Place vinegar in a small nonreactive saucepan; bring to a boil over high heat. Boil gently uncovered until reduced to ¼ cup, 3 to 4 minutes.
Meanwhile, remove stems from mushrooms; chop stems and set aside. Coat mushroom caps with cooking oil spray; sprinkle with the pepper and ½ teaspoon of the salt. Grill over medium coals or broil 4 to 5 inches from heat source for 4 to 5 minutes per side or until tender.
Heat a medium saucepan over medium-high heat. Coat with cooking oil spray; add chopped mushroom stems and stir-fry 1 minute. Add barley; stir-fry 1 minute. Add broth and remaining ¼ teaspoon salt; bring to a boil. Reduce heat; cover and simmer 10 to 12 minutes or until liquid is absorbed. Stir in 2 cups of the arugula until wilted (about 30 seconds). Transfer mixture to serving plates.
Arrange grilled mushrooms over barley mixture; top with remaining 1 cup arugula and the pine nuts. Drizzle reduced vinegar over all.
substitutions: Toasted chopped Brazil nuts may replace pine nuts, and baby spinach leaves may replace arugula.
tips: Chopping and then cooking the mushroom stems adds flavor to the grain. Make sure you include the stems, except for the very tough end, which you can save for stock or compost.
nutritional analysis
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Total fat (g) 6 |
Sodium (mg) 405 |
Vitamin A (RE) 80 |
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Fat calories (kc) 54 |
Calcium (mg) 50 |
Beta-carotene (RE) 120 |
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Cholesterol (mg) 0.5 |
Magnesium (mg) 55 |
Vitamin C (mg) 7 |
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Saturated fat (g) 0.9 |
Zinc (mg) 2.3 |
Vitamin E (mg) 0.9 |
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Polyunsaturated fat (g) 1.3 |
Selenium (mcg) 106 |
Thiamin B1 (mg) 0.3 |
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Monounsaturated fat (g) 3.2 |
Potassium (mg) 833 |
Riboflavin B2 (mg) 0.7 |
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Fiber (g) 9.9 |
Flavonoids (mg) 0.2 |
Niacin B3 (mg) 9.0 |
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Carbohydrates (g) 43.9 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 2.7 |
Fish (oz) 0 |
Folic acid (mcg) 104 |
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Protein (g) 9.2 |
Nuts (oz) 0.5 |
Vitamin B12 (mcg) 0.1 |