BUTTERNUT AND BARLEY PILAF - 34g Carbs, 6g Fiber
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : barley butternut squash
stove top
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons extra-virgin olive oil
1 medium onion
14 ounces chicken broth
1 3/4 cups water
1 cup pearl barley
2 cups butternut squash
1/3 cup flat leaf parsley
1 teaspoon lemon zest
1 tablespoon lemon juice
1 clove garlic
1/4 teaspoon salt
black pepper -- coarsely ground
1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes.
2. Add broth, water, barley and squash; bring to a simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes.
3. Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.
Source: "EatingWell.com"
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Per Serving (excluding unknown items): 172 Calories; 2g Fat (11.9% calories from fat); 5g Protein; 34g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 309mg Sodium.
Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
NOTES : FLEX POINTS PER SERVING: 2
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : barley butternut squash
stove top
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons extra-virgin olive oil
1 medium onion
14 ounces chicken broth
1 3/4 cups water
1 cup pearl barley
2 cups butternut squash
1/3 cup flat leaf parsley
1 teaspoon lemon zest
1 tablespoon lemon juice
1 clove garlic
1/4 teaspoon salt
black pepper -- coarsely ground
1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes.
2. Add broth, water, barley and squash; bring to a simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes.
3. Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.
Source: "EatingWell.com"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 172 Calories; 2g Fat (11.9% calories from fat); 5g Protein; 34g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 309mg Sodium.
Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
NOTES : FLEX POINTS PER SERVING: 2
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Posted by: <gypsybussings@yahoo.com>
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