Zucchini Barley Pilaf - 40.94g Carbs, 7.24g Fiber, 6.26g Sugar
From: John La Puma, MD www.ChefMD.com
Food as Medicine Tip:
Using black tea instead of water adds theaflavins which may just have
activity against ovarian, liver and stomach cancer and leukemia cells!
Culinary Taste Tip:
Garnishing with feta cheese gives this dish a salty tang and gives your
eye a pleasing white contrast in the middle of the plate.
Culinary Technique Tip:
Toasting the barley is quick in a dry pan, and gives you an extra
nuttiness in flavor: however, do not walk away from the pan while
you toast!
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
1 cup quick cooking barley
2 tsp extra virgin olive oil
1 cup coarsely shopped sweet or yellow onion
2 cups brewed black tea such as lapsang or oolong
1-1/2 tsp black tea leaves (from a bag or crushed loose tea)
2 medium zucchini squash (green or yellow or 1 of each), halved
lengthwise, cut into 1/4 inch slices
1/2 tsp kosher or sea salt
1/2 cup of jalapeno or guajillo salsa, such as Frontera brand
1/2 cup crumbled feta cheese
2 Tbsp flax seeds or sesame seeds
Toast barley in a dry medium saucepan over medium heat 3 minutes or
until fragrant, stirring occasionally. Add oil and onion; saute
3 minutes or until barley is golden brown. Add brewed tea and tea
leaves; bring to a boil over high heat. Stir in squash. Reduce heat;
simmer uncovered 10 minutes or until liquid is absorbed (barley will
be al dente or firm). Stir in salt, then salsa. Let stand 5 minutes
for flavors to blend. Top with cheese and flax or sesame seeds.
Servings: 4
Nutrition per Serving:
258 Calories, 26% from fat, 8.16g Total Fat, Fat 72.42 Calories,
16.69mg Cholesterol, 0g Trans Fatty Acids, 3.21g Saturated Fat,
0.57g Polyunsaturated Fat, 2.56g Monounsaturated Fat, 40.94g Carbs,
7.24g Fiber, 6.26g Sugar, 9.6g Protein, 592mg Sodium, 130.786mg Calcium
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment