Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe


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Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe from the Recipes 4U Cookbook

 

Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe

Recipe Ingredients

6 cup Vegetable/chicken stock
1 Half a cup Dry white wine, or stock
1 3/4 cup Pearl barley
1 tablespoon Olive oil
2 cup Mushrooms, sliced
1 Onion, chopped
1 Garlic clove, minced
2 cup Sweet potato, diced
1 tablespoon Fresh thyme
- or 1 ts dried
3 cup Small broccoli florets
1/2 cup Parmesan, freshly grated
Salt
Pepper

Recipe Preparation

Combine vegetable stock and white wine. In large, heavy saucepan,
combine 3-1/2 cups of the stock mixture and barley. Cover; bring to
boil. Reduce heat to medium-low; simmer, stirring, for 25-30 minutes
or until almost all of the liquid is absorbed.

Uncover; stir in 3 cups of the stock mixture, about Half a cup at a time,
stirring until each addition is absorbed before adding the next, for
about 25 mins. or until barley is tender and creamy. Remove from
heat; cover and set aside.

Meanwhile, in large saucepan, heat olive oil over medium heat; cook
mushrooms, onion and garlic, stirring frequently, for 5-10 mins. or
until mushrooms are softened.

Stir in remaining stock mixture, sweet potato and thyme. Cover and
simmer over medium-low heat for about 8 minutes, stirring
occasionally. Add broccoli; cook for 6-8 mins. or until vegetables
are tender. Stir barley into mushroom mixture and heat through.
Sprinkle with cheese and add salt and pepper to taste to taste.

Per serving: about 440 calories, 13 g Protein, 8 g fat, 78 g
carbohydrate Good source calcium, very high source fibre, excellent
source iron.

Source: Canadian Living magazine Feb 95 Presented in article by Jan
Main: "Health & Well-Fare: Savour The Soy"

[-=PAM=-] PA_Meadows@msn.com

 

 

Servings: 5

 

 

 

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Food Tips of the Week

Losing weight

In deciding on a meal plan, it is important to attempt to moderate your consumption of fats, refined carbohydrate and salt.
Some lower carbohydrate diet pointers:
* Replace sugar with splenda. Most recipes that require sugar can be changed to make use of splenda. It is much lighter so you will need to do a bit of trial and error and it might not work in every case, but it does a decent job once you have it cracked.



Foods high in flavonoids
(inlcudes olive oil, broccoli, soy and tea)

The nutrients known as flavonoids discovered in these types of food are thought to have properties in preventing cancer.
Experts investigating the medical effects of flavonoids think they also have most other health benefits, including antiviral and antioxidant properties.
Most are also good for weight loss, so you should add them to your diet system.






Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe Collection

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This Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe is one of our Grain Recipes, which have been assembled from submissions from our readers and open source collections. Clearly, with in excess of 50,000 recipes in the cookbook it is not possible to prepare every recipe on our web site, so please exercise caution and plan carefully. If you spot any mistakes, please tell us.


 

Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe

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