Barley, Shiitake, and Spinach Pilaf Recipe

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Barley, Shiitake, and Spinach Pilaf
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Ingredients:

Directions:

  1. Add the barley and water to a medium saucepan. Cover and simmer over low heat for approximately 1 hour.
  2. Heat a nonstick pan over medium heat. Add both types of oil and saute the onions, stirring occasionally, until brown (about 5-7 minutes).
  3. Add garlic and mushrooms; saute for approximately 3 minutes.
  4. Add spinach, cooked barley, and sesame seeds; saute for 5 minutes, or until barley is heated through.
  5. Season with tamari and cayenne.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 311.84 Kcal (1306 kJ)
Calories from fat 110.43 Kcal
% Daily Value*
Total Fat 12.27g 19%
Sodium 279.8mg 12%
Potassium 643.77mg 14%
Total Carbs 42.78g 14%
Sugars 3.87g 15%
Dietary Fiber 10.7g 43%
Protein 9.64g 19%
Vitamin C 8.6mg 14%
Iron 3.3mg 18%
Calcium 84.9mg 8%
Amount Per 100 g
Calories 81.57 Kcal (342 kJ)
Calories from fat 28.88 Kcal
% Daily Value*
Total Fat 3.21g 19%
Sodium 73.19mg 12%
Potassium 168.39mg 14%
Total Carbs 11.19g 14%
Sugars 1.01g 15%
Dietary Fiber 2.8g 43%
Protein 2.52g 19%
Vitamin C 2.3mg 14%
Iron 0.9mg 18%
Calcium 22.2mg 8%

* 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

  • 6.5
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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