Barley Pilaf with Artichoke Hearts

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Barley Pilaf with Artichoke Hearts calories by ingredient



Number of Servings: 4

Ingredients

    2 cups warm water
    1 cup uncooked quick-cooking barley
    1/4 teaspoon salt
    1 tablespoon olive oil
    1 (14-ounce) can quartered artichoke hearts, drained and rinsed
    1 teaspoon bottled minced garlic
    2 tablespoons commercial pesto
    1 tablespoon lemon juice
    1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed
    1/2 cup (2 ounces) grated Parmesan cheese


Directions

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.

TAGS:  Fish |