Barley and Spring Greens

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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
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Introduction

Barley is high in dietary fiber and niacin.

Barley is high in dietary fiber and niacin.



Ingredients

    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.


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  • Very Good
    5 of 6 people found this review helpful
    IF YOU DON'T LIKE SALT---DON'T USE IT!!
    THE RECIPE IS GOOD! - 1/26/11

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  • 5 of 9 people found this review helpful
    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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  • Good
    3 of 5 people found this review helpful
    Good recipe, except for all the salt - use your own no-salt chicken broth, and don't bother adding salt for flavour - the herbs and pepper etc. are more than enough flavours. Also in our home, we use very little cheese - tasted fine without the parmesan. - 1/22/09

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  • 2 of 2 people found this review helpful
    Just leave out the salt and it'll be fine! - 1/26/11

    Was this review helpful?   yes  No


  • 2 of 2 people found this review helpful
    The broth used in the calculations is regular Chicken broth, not Low-Sodium. This would account for the extremely high sodium count. This probably needs to be recalculated with the low-sodium broth. - 1/22/09

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