Barley and Spring Greens
Nutritional Info
- Amount Per Serving
- Calories: 228.5
- Total Fat: 4.2 g
- Cholesterol: 2.9 mg
- Sodium: 1,352.0 mg
- Total Carbs: 34.8 g
- Dietary Fiber: 7.4 g
- Protein: 14.2 g
View full nutritional breakdown of Barley and Spring Greens calories by ingredient
This is a SparkPeople.com Recipe (what's this)
Introduction
Barley is high in dietary fiber and niacin.Barley is high in dietary fiber and niacin.
Ingredients
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Canola oil spray3/4 cup chopped onions1 fennel bulb, chopped (about 1 1/2 cups)1/2 Tbsp. canola oil1-3 cloves garlic (or to taste), finely chopped3/4 cup thin slices of red, orange, and/or yellow bell pepper (about 1 medium)1 cups pearl barley1 tsp. dried thyme1 tsp. dried marjoram4-5 cups fat-free, low-sodium chicken broth1 cup spinach leaves, torn into pieces1/4 cup grated Parmesan cheese2 Tbsp. finely-chopped fresh basilSalt and freshly ground black pepper, to taste
Directions
1. 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.
2. When barley is cooked, add spinach, cheese and basil. Stir to blend and adjust seasonings with salt and pepper, to taste.
Makes 6 servings (approx 3/4 cups each.)
Printed with permission from the American Institute for Cancer Research. The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.
2. When barley is cooked, add spinach, cheese and basil. Stir to blend and adjust seasonings with salt and pepper, to taste.
Makes 6 servings (approx 3/4 cups each.)
Printed with permission from the American Institute for Cancer Research. The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.
Member Ratings For This Recipe
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VGINNY
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KWEENIE777
Come on people...she took a step in making a recipe and all of you are so negative. If you think it's too much salt, tweek it for your needs, but keep your negative remarks to self. NOT everyone has to watch their salt intake as perhaps you may have to! Just say thank you for recipe or skip it. - 1/26/11
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BUNN43
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GRAMPIAN
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TEVA2000
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SNOEBUD
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PATDOLL3
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CARNEY8
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JULIANWELLS
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GREENCAT1
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SUNFISHDEB
The recipe is very good. If you are soo stupid that you have to rate a recipe on the salt content, Then PLEASE do not comment at all. We all know how to adjust a recipe for salt and other spices, You DO NOT need to comment on it. Above where I am writing this is this posted "Rate this recipe base - 1/26/11
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SUSANBRIGHTMAN
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SOCKKNITTER
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RHODESY
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STANSANGEL
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SONYA_J
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OUTOFIDEAS
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BETTYCAKES
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STASH049
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CINNALATTE
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IWBTBJUNE
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JOANIE678
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TBATTEY
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TERMITEMOM
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DRAGONHAWK
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CATSANDGARDENS
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CD4687980
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MYDONNA13
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VEGGIEDIVA
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CJUSTESEN
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DIDMIS
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TYCA41458
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ANNE1123
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LIVINGONAPRAYER
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HALEYMCMANUS
I'm thinking the sodium content listed for this recipe MUST be a mistake. Reviewing the ingredients list I just can't see where all that sodium is coming from. Adding a pinch of salt for taste is not going to give you a sodium count that high. The low sodium broth isn't going to add that much either - 1/27/11
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DANCINCAJUN1
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FOSTER1001
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TISHTISHX
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ANTHEAMS
I make something very like this as I love barley with veg. We used to alternate as children between barley and rice and called it pish-pash. Perhaps the sparkers who complain about the salt are looking at the nutritional information rather than reading the recipe? Very little in it if not added - 1/26/11
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SYLPHINPROGRESS
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IRISHLASS117
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PATRICIAANN46
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SUGARSMOM2
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DMSGLASS
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JANNEBARN
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LEANJEAN6
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MEDIUMRED
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IAMDESSIE
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PTERLIZZI
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GWYNNEVERE.