Try barley. Hulled barley is a fiber-rich whole grain that combines well with veggies for a super side.
Start to Finish:
8 servings (1/2 cup each)
2 cans (14 oz each) chicken broth
1 cup uncooked hulled barley
1 tablespoon canola oil
1 medium onion, chopped (1/2 cup)
1 medium carrot, chopped (1/2 cup)
8 oz asparagus (8 to 10 stalks), cut into 1-inch pieces
1/4 teaspoon dried marjoram or thyme leaves
1/8 teaspoon pepper
2 tablespoons shredded Parmesan cheese
In 2-quart saucepan, heat broth to boiling. Stir in barley. Reduce heat to low; cover and simmer 50 minutes.
About 5 minutes before barley is done, in 12-inch skillet, heat oil over medium heat. Cook onion and carrot in oil 3 to 4 minutes, stirring occasionally, until crisp-tender.
Stir barley, asparagus, marjoram and pepper into cooked onion mixture. Cover; cook 7 to 8 minutes, stirring occasionally, until barley is tender and liquid is absorbed. Stir in cheese.
Recipe Provides: Grains 1oz-equivalents, Vegetables 1/4c
|NUTRITION INFORMATION PER SERVING|
|Serving Size:||1 Serving|
|Calories||140||Calories from Fat||30|
| || ||% Daily Value|| |
| Saturated Fat||1/2g||3%|
| Trans Fat||0g||0%|
| Dietary Fiber||5g||19%|
|% Daily Value|
|Vitamin A||25%||Vitamin C||6%|
|Exchanges:||1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat; |
|Carbohydrate Choices:||1 1/2|
|*Percent Daily Values are based on a 2,000 calorie diet.|