Barley-Mushroom Pilaf Recipe

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Ingredients

Count

Nutrition

148

Calories

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Ingredients:

Serving

4 cups water
1 cup uncooked pearl barley
3 (3 1/2-oz) packages fresh shiitake mushrooms
cooking spray
1 tbsp olive oil
2 cups chopped onion
1 1/2 cups chopped red bell pepper
3/4 cup chopped yellow bell pepper
1/2 cup fat-free , less-sodium chicken broth
1/4 cup chopped fresh flat-leaf parsley
1 tbsp chopped fresh or 1 tsp dried thyme
1 tsp salt
1/4 tsp freshly ground black pepper
3/4 cup (3 oz) grated dry monterey jack or fresh parmesan cheese

Directions:

Bring 4 cups water to a boil in a large saucepan. Add barley; cover, reduce heat, and simmer for 45 minutes.
Remove from heat, and let stand, covered, 5 minutes.
Preheat oven to 350°.
Remove and discard stems from mushrooms, and slice mushroom caps. Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, and sauté 3 minutes. Remove from skillet. Heat oil in skillet over medium heat. Stir in onion; cover and cook 6 minutes. Add bell peppers; cover and cook 2 minutes. Stir in the cooked barley, mushrooms, broth, and next 4 ingredients (broth through black pepper).
Spoon half of barley mixture into an 11 x 7-inch baking dish coated with cooking spray, and sprinkle with half of cheese. Repeat layers. Cover and bake at 350° for 45 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	148.05 Kcal (620 kJ)
Calories from fat	27.47 Kcal
		% Daily Value*
Total Fat	3.05g	5%
Cholesterol	2.37mg	1%
Sodium	345.71mg	14%
Potassium	301.49mg	6%
Total Carbs	24.5g	8%
Sugars	4.39g	18%
Dietary Fiber	5.89g	24%
Protein	5.6g	11%
Vitamin C	58.8mg	98%
Vitamin A	1.4mg	45%
Iron	24.4mg	135%
Calcium	71.9mg	7%

Amount Per 100 g
Calories	52.66 Kcal (220 kJ)
Calories from fat	9.77 Kcal
		% Daily Value*
Total Fat	1.09g	5%
Cholesterol	0.84mg	1%
Sodium	122.98mg	14%
Potassium	107.25mg	6%
Total Carbs	8.71g	8%
Sugars	1.56g	18%
Dietary Fiber	2.1g	24%
Protein	1.99g	11%
Vitamin C	20.9mg	98%
Vitamin A	0.5mg	45%
Iron	8.7mg	135%
Calcium	25.6mg	7%

* 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

< 200 kcals

Weightwatchers Points

2.4

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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