Barley Pilaf with Artichoke Hearts
- Number of Servings: 4
Ingredients
2 cups warm water1 cup uncooked quick-cooking barley1/4 teaspoon salt1 tablespoon olive oil1 (14-ounce) can quartered artichoke hearts, drained and rinsed1 teaspoon bottled minced garlic2 tablespoons commercial pesto1 tablespoon lemon juice1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed1/2 cup (2 ounces) grated Parmesan cheese
Combine the first 3 ingredients in a medium saucepan. Bring to a boil; cook 3 minutes. Cover, reduce heat, and simmer 8 minutes or until tender.
While barley cooks, heat the oil in a large nonstick skillet over medium-high heat; add artichokes and garlic. Sauté 3 minutes, stirring frequently.
Stir pesto, lemon juice, and chickpeas into the cooked barley. Serve artichoke mixture over barley; top with cheese.
Yield: 4 servings (serving size: 1 cup barley mixture, 1/4 cup artichoke mixture, and 2 tablespoons cheese)
NUTRITION PER SERVING
CALORIES 405(28% from fat); FAT 12.6g (sat 4g,mono 6.1g,poly 1.5g); PROTEIN 17.5g; CHOLESTEROL 12mg; CALCIUM 267mg; SODIUM 825mg; FIBER 8.7g; IRON 3.5mg; CARBOHYDRATE 57.8g
Number of Servings: 4
Recipe submitted by SparkPeople user JGJENSEN.
While barley cooks, heat the oil in a large nonstick skillet over medium-high heat; add artichokes and garlic. Sauté 3 minutes, stirring frequently.
Stir pesto, lemon juice, and chickpeas into the cooked barley. Serve artichoke mixture over barley; top with cheese.
Yield: 4 servings (serving size: 1 cup barley mixture, 1/4 cup artichoke mixture, and 2 tablespoons cheese)
NUTRITION PER SERVING
CALORIES 405(28% from fat); FAT 12.6g (sat 4g,mono 6.1g,poly 1.5g); PROTEIN 17.5g; CHOLESTEROL 12mg; CALCIUM 267mg; SODIUM 825mg; FIBER 8.7g; IRON 3.5mg; CARBOHYDRATE 57.8g
Number of Servings: 4
Recipe submitted by SparkPeople user JGJENSEN.
Nutritional Info Amount Per Serving
- Calories: 420.8
- Total Fat: 9.1 g
- Cholesterol: 12.7 mg
- Sodium: 633.2 mg
- Total Carbs: 69.6 g
- Dietary Fiber: 15.9 g
- Protein: 18.4 g
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