1、Broccoli-Barley Pilaf

  • Makes: 8 servings
  • Serving Size: 1/2cup each
  • Carb Grams Per Serving: 17
  • Broccoli-Barley Pilaf recipe

    Ingredients

    Method

    Transfer to a large serving bowl; cool to room temperature.
  • In a microwave-safe dish combine broccoli and the water. Microwave on 100 percent power (high) 2 to 3 minutes or just until broccoli turns bright green and is slightly tender, stirring once. Drain well. Stir into cooked barley.
  • For dressing, in a screw-top jar combine red wine vinegar, oil, Italian seasoning, mustard, and kosher salt.Cover and shake well. Toss avocado with the lime juice. Add dressing, avocado, and nuts to the barley-broccoli mixture; gently toss to combine. Serve at room temperature. Sprinkle with crumbled reduced-fat feta cheese.
  • Recipe Tip

    *Test Kitchen Tip: If you prefer, use farro, quinoa, or brown rice for the barley. Start with the dry amount that yields 1 1/2 cups cooked.

    https://www.truecookbook.com/recipe/broccoli-barley-pilaf-11000/

    2、Barley & broccoli risotto with lemon & basil

    Barley and broccoli are packed with vitamins to lower cholesterol and regulate your appetite. This vegan, low-calorie supper will keep you fuller for longer
    Barley & broccoli risotto with lemon & basil recipe

    Ingredients

    Method

    1. Pour a litre of cold water over the barley, cover and leave to soak overnight.
    2. The next day, drain the barley, reserve the liquid and use it to make 500ml vegetable bouillon. Heat half the oil in a non-stick pan, add the leek and cook briefly to soften. Tip half into a bowl, then add the barley and bouillon to the pan, cover and simmer for 20 mins.
    3. Meanwhile, add the garlic, basil, remaining oil, the lemon juice and 3 tbsp water to the leeks in the bowl, and blitz to a paste with a stick blender
    4. When the barley has cooked for 20 mins, add the broccoli to the pan and cook for 5-10 mins more until both are tender. Stir in the basil purée, heat very briefly (to retain the fragrance), then spoon into bowls to serve.

    3、Chicken with Squash-Barley Pilaf

  • Makes: 4 servings
  • Serving Size: 1 chicken breast half, 3/4 cup barley mixture, and 2 tablespoons chutney mixture each
  • Carb Grams Per Serving: 37
  • Chicken with Squash-Barley Pilaf recipe

    Ingredients

    • 2teaspoons olive oil
    • 2tablespoons chopped shallot
    • 1 1/2 cups reduced-sodium chicken broth
    • 1cup 3/4-inch pieces peeled butternut squash
    • 1/2 cup quick-cooking barley
    • 2/3 cup chopped red apple (1 medium)
    • 1teaspoon ground coriander
    • 1teaspoon ground cumin
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground turmeric
    • 1/8-1/4 teaspoon cayenne pepper
    • 44 - 5 - ounce smallskinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
    • Nonstick cooking spray
    • 2tablespoons roasted unsalted pumpkin seeds (pepitas)
    • 1/4 cup mango chutney
    • 1/4 cup plain fat-free yogurt
    • Snipped fresh parsley

    Method

    1. In a medium saucepan heat oil over medium heat. Add shallot; cook for 3 minutes, stirring occasionally. Add broth, squash, and barley. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or just until squash and barley are tender, stirring once or twice. Stir in apple. Cook, covered, for 3 to 4 minutes more or just until apple is tender. Remove from heat.
    2. Meanwhile, in a small bowl combine coriander, cumin, salt, turmeric, and cayenne pepper. Sprinkle mixture evenly over chicken. Lightly coat chicken with cooking spray.
    3. Coat an unheated grill pan or large nonstick skillet with cooking spray; heat over medium heat. Add chicken. Cook for 8 to 12 minutes or until an instant-read thermometer inserted in chicken registers 165 degrees F, turning once. Remove chicken from pan. Slice chicken.
    4. Add pumpkin seeds to barley mixture; stir until combined. Snip any large pieces of chutney. In a small bowl stir together chutney and yogurt. To serve, divide barley mixture among four serving bowls or plates. Top with chicken and parsley. Serve with chutney mixture.

    4、Sun-Dried Tomato-Barley Pilaf

  • Makes: 4 servings
  • Serving Size: 1/2cup
  • Carb Grams Per Serving: 30
  • Sun-Dried Tomato-Barley Pilaf recipe

    Ingredients

    • 2teaspoons olive oil
    • 1 shallot, finely chopped
    • 114 - ounce canreduced-sodium chicken broth
    • 3/4 cup quick-cooking barley
    • 2tablespoons dried tomatoes (not oil-packed), coarsely chopped
    • 1teaspoon dried oregano, crushed
    • 1tablespoon finely shredded Parmesan cheese

    Method

    1. In a medium saucepan, heat oil over medium heat. Add shallot to saucepan; cook until tender, stirring occasionally. Carefully add broth. Bring to boiling. Stir in barley, dried tomatoes, and oregano. Return to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until barley is tender. Remove from heat.
    2. Let stand for 5 minutes before serving. Sprinkle with cheese. Makes 4 (1/2-cup) servings.

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