Eat Smart  |  Posted 10.13.14

Barley and Spring Greens

Barley and Spring Greens

Go green with this delicious dish.

Ingredients

  • canola oil spray
  • 3/4 cup chopped onions
  • 1 fennel bulb, chopped (about 1 1/2 cups)
  • 1/2 Tbsp canola oil
  • 1-3 cloves garlic (or to taste), finely chopped
  • 3/4 cup thin slices of red, orange, and/or yellow pepper (about 1 medium)
  • 1 cups pearl barley
  • 1 tsp dried thyme
  • 1 tsp dried marjoram
  • 4-5 cups fat-free, low-sodium chicken broth
  • 1 cup spinach leaves, torn into pieces
  • 1/4 cup grated Parmesan cheese
  • 2 Tbsp finely-chopped fresh basil
  • salt and freshly ground black pepper, to taste

Instructions

  • Generously coat a large heavy pot with spray oil and place over medium-high heat.
  • Add the onions and fennel and sauté until tender, 5 to 10 minutes.
  • Add oil and heat until hot. Add the garlic and bell peppers and sauté lightly for 1 to 2 minutes.
  • Stir in barley, thyme, marjoram and broth.
  • Bring to a boil, immediate reduce heat to low and simmer until the liquid is almost absorbed, stirring occasionally, 40 to 50 minutes or until barley is tender.
  • Midway through the cooking process, add salt and pepper to taste.
  • When barley is cooked, add spinach, cheese and basil.
  • Stir to blend and adjust seasonings with salt and pepper, to taste.

Makes 6 servings. Per serving: 172 calories, 3 g. total fat (less than 1 g. saturated fat), 32 g. carbohydrate, 7 g. protein, 7 g. dietary fiber, 464 mg. sodium.

Recipe from American Institute for Cancer Research