Ingredients:
- a little more stock, broth or wine if needed
- a good squeeze of lemon juice
- seasoning, to taste (be cautious at first with this)
Directions:
- In a large non-stick pan, heat the oil.
- Add the onion and leek. See Photo
- Fry gently for a few minutes, until the vegetables begin to soften.
- Add the garlic and fry another minute or two.
- Add the barley and fry very gently until it begins to brown a little, and the onion starts to turn translucent, about 5 minutes See Photo. Keep a close eye on it.
- Add the chicken stock or stock and wine, soy sauce, lemon juice and seasoning. See Photo
- Add the parsley, stir well, bring back to the boil and then simmer until most of the liquid is absorbed and the barley is tender See Photo. This should take about 1 hour. Add some more hot liquid if necessary to keep the mixture from becoming too dry. The mixture should resemble risotto and should be stirred often to prevent sticking.
- Serve as a side dish. See Photo
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 467.28 Kcal (1956 kJ) | ||
| Calories from fat | 336.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 37.4g | 58% | |
|---|---|---|---|
| Sodium | 261mg | 11% | |
| Potassium | 239.91mg | 5% | |
| Total Carbs | 29.64g | 10% | |
| Sugars | 2.41g | 10% | |
| Dietary Fiber | 6.49g | 26% | |
| Protein | 5.13g | 10% | |
| Vitamin C | 5.1mg | 8% | |
| Iron | 1.8mg | 10% | |
| Calcium | 33.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 375.65 Kcal (1573 kJ) | ||
| Calories from fat | 270.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.07g | 58% | |
|---|---|---|---|
| Sodium | 209.82mg | 11% | |
| Potassium | 192.87mg | 5% | |
| Total Carbs | 23.83g | 10% | |
| Sugars | 1.94g | 10% | |
| Dietary Fiber | 5.22g | 26% | |
| Protein | 4.13g | 10% | |
| Vitamin C | 4.1mg | 8% | |
| Iron | 1.5mg | 10% | |
| Calcium | 27mg | 3% | |
* 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.
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