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.
Ingredients
- 1 cup pearl barley
- 2 cups fat-free, low-sodium chicken broth
- ½ cup sliced celery
- ¼ tsp. rosemary
- ⅛ tsp. salt
- ⅛ tsp. black pepper
Directions
- Place barley in a large, heavy skillet. Dry toast over medium heat until lightly toasted and fragrant, stirring occasionally (10-12 minutes).
- 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 Facts
4 servings per container
Serving Size 185 g
| Amount per serving | ||
|---|---|---|
| Calories | 200 | |
| % Daily Value* | ||
| Total Fat 1.5g | 2% | |
| Saturated Fat 0.5g | 2% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 0.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 125mg | 5% | |
| Total Carbohydrate 41g | 15% | |
| Dietary Fiber 8g | 29% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 32g | ||
| Protein 8g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 25.8mg | 2% | |
| Iron 1.5mg | 8% | |
| Potassium 285mg | 6% | |
| Vitamin A 4mcg | 0% | |
| Vitamin C 0.5mg | 0% | |
| Vitamin E 0.1mg | 0% | |
| Vitamin K 5.6mcg | 4% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 5.4mg | 35% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 17mcg | 4% | |
| Vitamin B12 0.1mcg | 6% | |
| Biotin 1.1mcg | 4% | |
| Chloride 0mg | 0% | |
| Pantothenate 0.2mg | 4% | |
| Phosphorus 150.2mg | 10% | |
| Iodine 0mcg | 0% | |
| Magnesium 42.5mg | 10% | |
| Zinc 1.2mg | 10% | |
| Selenium 18.9mcg | 35% | |
| Copper 0.3mg | 30% | |
| Manganese 0.7mg | 30% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 0.8mcg | 2% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Chicken Broth (chicken Broth (filtered Water, Chicken Stock, Sea Salt), Chicken Flavor, Onion Powder, Potato Flour, Yeast Extract, Garlic Powder, Flavor, Turmeric And Flavor), Pearled Barley, Celery, Salt, Black Pepper, Rosemary.
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