Barley Bake Recipe

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Ingredients:

Serving

2 tsp canola oil
1 medium onion, diced
1 cup uncooked pearl barley
1/2 cup pine nuts , sunflower seeds , almonds or walnuts
2 green onions, thinly sliced
1/2 cup sliced fresh mushrooms
1/2 cup chopped fresh parsley (opt)
1/4 tsp salt
1/8 tsp pepper
2 (14.5 oz) cans low-sodium vegetable , beef or chicken broth

Directions:

Preheat oven to 350 degrees F (175 degrees C).
Heat oil in a skillet over medium-high heat. Stir in onion, barley, and pine nuts. Cook and stir until barley is lightly browned. Mix in green onions, mushrooms, and parsley. Season with salt and pepper. Transfer the mixture to a 2 quart casserole dish, and stir in the vegetable broth.
Bake 1 hour and 15 minutes in the preheated oven, or until liquid has been absorbed and barley is tender.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	322.95 Kcal (1352 kJ)
Calories from fat	133.78 Kcal
		% Daily Value*
Total Fat	14.86g	23%
Sodium	212.43mg	9%
Potassium	490.13mg	10%
Total Carbs	41.07g	14%
Sugars	3.35g	13%
Dietary Fiber	9.78g	39%
Protein	9g	18%
Vitamin C	13.2mg	22%
Iron	3.6mg	20%
Calcium	41.2mg	4%

Amount Per 100 g
Calories	249.38 Kcal (1044 kJ)
Calories from fat	103.3 Kcal
		% Daily Value*
Total Fat	11.48g	23%
Sodium	164.04mg	9%
Potassium	378.48mg	10%
Total Carbs	31.71g	14%
Sugars	2.59g	13%
Dietary Fiber	7.55g	39%
Protein	6.95g	18%
Vitamin C	10.2mg	22%
Iron	2.8mg	20%
Calcium	31.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.9

Points
8

PointsPlus

Good Points

saturated fat free,
cholesterol free,
high fiber

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