Barley-Zucchini Pilaf Recipe

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Ingredients:

Serving

1 tbsp vegetable oil
1 small onion, chopped
2 garlic cloves, minced
2 1/2 cups chicken stock or 2 1/2 cups water
1 tsp thyme
salt and pepper
1 cup pearl barley
1 carrot, peeled and grated
2 medium zucchini, unpeeled, grated and patted dry
1/4 cup parsley or 1/4 cup cilantro

Directions:

Heat oil over medium heat in frypan.
Add onion and garlic and saute until tender (about 5 minutes).
Add broth, thyme, seasonings, carrot and barley.
Stir and bring to a boil.
Transfer to a 2 1/2 quart casserole dish.
Cover and bake 40 minutes.
Stir in zucchini and parsley.
Cover and bake until liquid is absorbed and zucchini is tender (about 25-30 minutes).
For Vegetarian use the water.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	264.34 Kcal (1107 kJ)
Calories from fat	52.89 Kcal
		% Daily Value*
Total Fat	5.88g	9%
Cholesterol	4.5mg	2%
Sodium	233.78mg	10%
Potassium	493.02mg	10%
Total Carbs	43.61g	15%
Sugars	4.98g	20%
Dietary Fiber	8.85g	35%
Protein	10.73g	21%
Vitamin C	9.8mg	16%
Vitamin A	0.2mg	5%
Iron	2.2mg	12%
Calcium	38.6mg	4%

Amount Per 100 g
Calories	108.74 Kcal (455 kJ)
Calories from fat	21.76 Kcal
		% Daily Value*
Total Fat	2.42g	9%
Cholesterol	1.85mg	2%
Sodium	96.17mg	10%
Potassium	202.81mg	10%
Total Carbs	17.94g	15%
Sugars	2.05g	20%
Dietary Fiber	3.64g	35%
Protein	4.41g	21%
Vitamin C	4mg	16%
Vitamin A	0.1mg	5%
Iron	0.9mg	12%
Calcium	15.9mg	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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