Barley
Recipes -
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Southwest Barley Salad -
From January/February 2005 "Country Woman" |
3 cups
reduced-sodium chicken broth
3/4 cup uncooked medium pearl barley
1 cup fresh or frozen corn
1 cup canned black beans, rinsed and drained
3/4 cup chopped sweet red pepper
1/2 cup chopped green pepper |
1/2 cup chopped
green onions
1/2 cup minced fresh cilantro
1 garlic clove, minced
1/2 cup salsa
3 Tbs. reduced-fat sour cream
2 Tbs. lime or lemon juice |
In a saucepan, bring broth to a boil. Stir
in barley. Reduce heat; cover and simmer for 40 to 45 minutes or until
tender. Drain and cool. In a large bowl, combine the corn,
beans, peppers, onions, cilantro and garlic. Stir in barley.
Just before serving , combine the salsa, sour cream and lime juice; add to
barley mixture. Serve warm or cold. Yield 6 servings.
Diabetic Exchange: 2 starch, 1 vegetable
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Stuffed
Chicken Breast with Spiced Cranberries & Barley |
Barley Filling:
1 cup pearl barley, uncooked
1/2 cup sliced fresh mushrooms
1/4 cup diced onion
1/2 cup diced celery
3/4 cup chopped dried cranberries
1 teaspoon grated orange peel
1 Tablespoon minced garlic
1/2 teaspoon salt
1/8 teaspoon cinnamon |
Barley Filling
(continued):
2 1/2 cups low-sodium chicken broth
1/4 cup toasted almonds
6 boneless skinless chicken breasts, 4 to 5 oz.
Breading Mixture:
2 cups bread crumbs
1/2 cup parmesan cheese
parsley and garlic to taste
1/4 cup olive oil |
In a sauce pan, combine all the filling
ingredients from barley to cinnamon. Add chicken broth, bring to a
boil, then simmer until barley is tender and all liquid is absorbed (cooking
time will vary from 20-40 minutes depending on the type of pearl barley).
Stir in almonds when cooled. With knife, split chicken breast, and
coat with breading. Stuff with 1/4 cup of barley mixture. Bake
at 300º oven for 25 to 30 minutes. Serves 6.
Nutrition Info. per serving: 590
calories, 18.5 grams fat (28% fat), 61 grams carbohydrates, 44 grams
protein.back>> |
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Barley Banana Bread Pudding with Carmel Sauce
(make the banana bread with
barley flour for an extra boost of fiber
>>recipe) |
3 cups banana bread
3 cups apples diced
2 cups cooked pearl barley
4 eggs
1 1/2 cups skim milk
3 1/2 Tablespoons sugar
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1/2 teaspoons vanilla
Pinch of salt
1/2 teaspoons nutmeg
1/4 cup raisins
1 store-bought jar caramel sauce
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Cut
banana bread chunk style. Toss apples with bread chunks, and barley
and layer in the bottom of a baking dish sprayed with cooking oil. In
another bowl, combine eggs, milk, sugar, vanilla, and salt. Pour over
bread mixture. Sprinkle with raisins and nutmeg. Bake at 300º
oven for 25-30 minutes. Serve drizzled with caramel sauce.
Serves 6-8 servings.
Nutrition Info. per serving: 310
calories, 7 grams fat (20% fat), 2 grams saturated fat, 54 grams
carbohydrates, 9 grams protein.
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Barley Granola -
Recipe given by
Commissioner Clark Kauffman |
3/4 cup oil
3/4 cup honey
1 1/2 Tbsp. vanilla
1/3 cup water
1/2 Tbsp. salt
2 cups rolled quick cooking barley
6 cups rolled quick cooking oats
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1 cup wheat germ
1 cup coconut
1/3 cup brown sugar
1 1/2 cups raisins (optional)
1 cup nuts (combination of chopped peanuts, almonds, sunflower seeds, sesame
seeds, etc) |
| Whip
together oil, honey vanilla, water, and salt until well mixed. Pour
this over the remaining ingredients and mix well. Spread 1/2 inch deep
in shallow baking pans. Bake for 30 minutes. Stir and continue
baking, stirring every 15 minutes until golden brown -- about 1 1/2 hours.
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Beef and Barley Soup -
Better Homes and Gardens® Slow
Cooker Favorites made Healthy |
12
ounces boneless beef chuck roast, cut into 1/2-inch pieces
4 cups water
1 10 1/2-ounce can condensed French onion soup
1 cup shredded carrots (2 medium)
1/2 cup regular barley
1 teaspoon dried thyme or oregano
salt and pepper to taste
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Lightly
coat a large skillet with nonstick cooking spray. Heat skillet over
medium heat. Brown meat in hot skillet; drain off fat.
In a 3 1/2 - to 4 1/2 quart slow cooker combine meat, water, soup, carrots,
barley and thyme. Cover and cook on low-heat setting for 7 to 8 hours
(3 1/2 hours on High). Season to taste with salt and pepper.
Makes 4 main-dish servings.
Nutritional Facts per serving: 252 cal., 5 grams total fat, 52 mg chol., 684
mg sodium, 29 g carbo., 5 grams fiber, 22 grams protein. |
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